CROSSFIT FOR THE CURE @ CrossFit Vancouver Island

(1057 Langford Parkway  Victoria, BC V9B 0A5)

30 Clean and Jerks for time

Saturday, October 27

Gym opens at 8:00 am

First heat starts at 8:30am

Entry Fee: $15.00

Door Prizes Refreshments

To preregister email crossfitvancouverisland@gmail.com or email deanna@crossfitzone.ca so I can send her numbers.

Today’s Workout:

Buy In – Muscle up technique, then 3 rounds of 5 false grip ring rows and 5 ring pushups

WOD - “Double Delight”

3 Rounds of:
50 Double unders
5 thrusters (95/135)
5 Muscle ups

Zone 4 – scale to assisted muscle ups
Zone 3 – scale muscle ups to chest to bar chinups (5) + ring dips (5), scale thruster to 75/115lbs
Zone 2 – scale to single skips (3:1), scale to assisted chinups and dips, scale thruster to 95/95
Zone 1 – scale as needed

Cash Out – 5 way shoulder stretch