Snatch

2x2x80%

3x1x90%

Back Squat

1x5x65%

1x5x75%

4x3x85%

Rest 5 minutes.

Three rounds for max reps of:

1 minute of Burpees

1 minutes of Clean and Jerk, 135/95 pounds

1 minute of Pull-ups 

Post loads ad score to comments.

Snatch 

Back Squat 

The 2013 Canada East Regional will be held May 24-26 at the International Centre in Mississauga.

Come out to support Jimmy Schutz as he competes as an individual against Eastern Canada's fittest men.  The CrossFit Bolton team (Kathy Ljubicic, Sara Segat, Lisa Peterson, Jay Schutz, Tony Corallo and Alex Possamai) are also competing in the team competition.

If you are planning to attend, be sure to wear your CrossFit Mississauga t-shirt in support of Jimmy and our team.  

If you buy a CrossFit Mississauga t-shirt before Sunday you can save $10 off the regular price.  The sale ends Sunday so take advantage of this great offer now!

Rest Day

Tomorrow’s Workout:

Snatch

2x2x80%

3x1x90%

Back Squat

1x5x65%

1x5x75%

4x3x85%

Rest 5 minutes.

Three rounds for max reps of:

1 minute of Burpees

1 minutes of Clean and Jerk, 135/95 pounds

1 minute of Pull-ups 

"Correcting Issues With The Burgener Warm-up" with Coach Mike Burgener - video [wmv] [mov]

Joint Pains and Grains by Megan McDonald CNP

Power Snatch

1x3x70%

1x2x75%

3x1x80%

Back Squat

1x5x65%

3x2x75%

Rest 5 minutes.

Complete as many rounds as possible in 10 minutes of:

50 Double-Unders

15 Handstand Push-ups

15 Toes-to-bar

Post loads and time to comments.

Power Snatch 

Back Squat 

Deadlift 

5x5xM.E.

Behind the Neck Jerk

3x3x80%

Rest 5 minutes.

Three rounds for time of:

Run 400m

5 Burpee Muscle-ups

15 Kettlebell Swings, 32/24kg

Rest 2 minutes.

Post loads and time to comments.

Deadlift

Power Clean

1x4x70%

1x2x75%

3x2x80%

Behind the Neck Snatch Grip Push Press 

3x3xM.E.

Rest 5 minutes.

"Nancy"

Five rounds for time of:

Run 400m

95/65 pound Overhead squat, 15 reps

Post loads and time to comments.

Coach Alex’s Notes:

There is a strict 20 minute time cap on “Nancy” today.

Power Clean