workout courtesy of Give’m Cold Steel

A]

5sets 5reps;

Back Squat

rest 90secs between sets

B]

20-30-10 reps;

Thruster@50kg

Power Clean@50kg

Double Unders X 3 [60-90-30]

C]

50 GHD Sit-ups

A]

3-3-3-3-3 reps;

Power Snatch

rest 2mins between sets

B]

Max in 15mins;

Clean & Jerk@80kg

C]

For time;

300m Row

30 Burpees

Congratulations to Michele Letendre for winning the CrossFit Games Canada East Regional.

Michele is coached by our Coach Darren Coughlan.

Click here to view the embedded video.

5 sets 5 reps;

Back Squat

B]

2 rounds for time;

500m Run

50 KBS@32kg

50 Push-ups, HOG

50 Sit-ups

Congratulations to Michele Letendre for winning the CrossFit Games Canada East Regional.

Michele is coached by our Coach Darren Coughlan.

Click here to view the embedded video.

3-3-3-3-3 reps;

Power Clean

B]

30-20-10 reps;

Pull-ups, Chest to Bar

Overhead Lunges@25kg [30m-20m-10m]

Push Press@40kg

Congratulations to Michele Letendre for winning the CrossFit Games Canada East Regional.

Michele is coached by our Coach Darren Coughlan.

Click here to view the embedded video.

5 sets 5 reps;

Back Squat

*same weight for all sets

B]

4 rounds for time;

10 DB snatches@45kg [5 left, 5 right]

40 Double Unders

5 rounds;

30 KBS@32kg

12 Ring Dips

B]

20-10-30 reps;

Thruster@40kg

Double Unders x 3 [60-30-90]

Sit-ups