Snatch grip push press 5-5-5 reps

Instructions:

• Attempt to increase weight each set.
• Do not go above 60% of 1RM push press or 1RM snatch grip push press

rest 5 minutes

Complete 50-40-30-20-10 reps for time of:

• Sit-ups
• Push-ups

Split jerk 2-2-2-2 reps

rest 5 minutes

Complete 21-15-9 reps for time of:

• Kettlebell snatch (non-dominant side) (boys: 24kg; girls: 16kg)
• Kettlebell snatch (dominant side) (boys: 24kg; girls: 16kg)
• Ring dips

Fee: $15/participant
Time: 10am – 12pm

100% of donations go to the Red Cross in support of Haiti relief.

Post-workout snacks will be provided.

Please note that this event is restricted to members of CrossFit Toronto and their guests only; we are not able to accommodate first time trainees at this event.

Nasty girls

Complete 3 rounds for time of:

• 50 Squats
• 7 Muscle-ups
• 10 Hang power cleans (boys: 135#, girls: 95#)

Back squat 3-3-3-3-3 reps

rest 5 minutes

For time:

• Row 1000m

New pics in both our February gallery and March gallery.

Complete 8 rounds for time of:

• 7 Power snatches (boys: 95#; girls: 65#)
• Run 200m (sub 30 double-unders if running is not possible)

Tabata This!

Complete 8 Tabata intervals at each of the following stations

• Row
• Squat
• Pull-ups
• Push-ups
• Sit-ups

Rest 1 minutes between stations

Deadlift 5 reps

rest 5 minutes

Complete for time:

• 100 Power cleans (50% of bodyweight)

Complete 5 rounds for time of:

• 30 Kettlebell swings (boys: 24kg; girls: 16kg)
• 30 Burpees
• 30 GHD sit-ups

Split jerk 3-3-3 reps

rest 5 minutes

Complete 5 rounds for time of:

• 7 Front squats (65% of body weight)
• 21 Double-unders