Snatch 5 x 3 - work to moderate load (skill work)

Deadlifts 5 5 5 3 3 3
- work to max effort
- rest 3 min

* Val P. getting some weight overhead.

Rest Day

* Tina S. getting some well deserved rest after a workout.

8 45/65# Thrusters
10 burpees
5 RFT

sit-ups 4 x 35 - rest 90 sec

* Coach Burgener sharing tips on how to keep training fun.  Here Chad and Matt show everyone that they are fun guys!!

Back Squat
5 @75% 1RM
3 @85% 1RM
95% 1RM for reps

tabata squats

* Coach Burgeners team is coming to CrossFit Saskatoon in 2010 to deliver their great Olympic Lifting Cert.  For more details and to sign up go to www.crossfitsaskatoon.ca/certifications.  Here Coach B and Chad are working through the Snatch.

Bench Press 555 333
- rest 3min

dead hang pull-up single - supinated grip
- work to max load

- rest as needed

* Go Riders!!

Bench Press
5 @75% 1RM
3 @ 85% 1RM
95% 1RM for reps

5 95/135# hang cleans
5 95/135# push jerks
10 pull-ups
5 rounds for time

* Bring home the Grey Cup for all the Watermelon Heads!!

800m row for power ratio
rest 4-5 min

row 250m - rest 3 min
4 rounds

* Esther C getting a leg up on the step-ups.

row 800m for power ratio
rest 5 min

10 sets of unbroken DU’s
- if your max DU are over 50 do 30% of max DU’s
- if your max DU’s are under 50 us 40% of max DU’s

* Kevin J testing the tire (or perhaps the tire is testing him).

FS 555 333
- work to max effort

Good mornings - 3 x 3 - work to heavy set - rest 2 min

8 DB PP @ 25% 1RM press
10 DB renegade rows (5l5r) - with weight of PP
4 Rounds for time

* Silhouette picture 1.  Any guesses who this is?

Rest Day

* Silhouette picture 2.  Any guesses who these dudes are?