CANUSA BARBELL CLUB
CAN USA BARBELL CLUB photo BarbellClubV2_zpsde0e6f0c.png

Monday
BS- “Bring Sally Up”
– If you go to heavy and have to drop weight its a 30 burpee penalty.

For Time:
30 C2B Pull Ups
400m Run
15 OHS 135/95
800m Run
15 OHS
400m Run
30 C2B Pull Ups

Tuesday
Hang Snatch- Work up to a heavy single or practice technique.

15:00 AMRAP

5 Pwr Snatch 135/95
10 T2B
10 Pwr Snatch
20 T2B
15 Pwr Snatch
30 T2B

Wednesday
TGUs 10 Min

8:00 EMOM
5-8 T2B

20:00 AMRAP
500m Row
100m Farmer’s Carry 53/35
20 OH Walking Lunge with 45/25 plate

Thursday
BS/FS/DL/OHS/BP

500m Row Buy-in
Then….
30-20-10.
Wall Balls
Push Ups
ABmats

Friday
Hang Clean + Jerk- work up to a heavy single or just practice technique.

5 RFT:
8 Power Clean @135/95
8 Burpee Over the Bar

Saturday
3 rds:
400m Run
30 Squats
20 S2O @115/75
2 rds:
400m Run
30 Sit Ups
20 S2O @ 95/65
1 Rd:
400m run
30 Lunges
20 S2O @ 75/55

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As many of you know, MCCF trainer Pete Nellis is very involved with Barbells for Boobs and promoting Breast Cancer Awareness. Motor City Crossfit will be hosting a Barbells for Boobs event at Saint Clair Shores on Sunday October 26th at 1pm. We will be doing the benchmark workout Grace and we will have multiple heats for as long as needed to accommodate everyone. There will be scaled, RX (135/95), and elite (185/135). If you’re feeling crazy, you can go heavier. Donations are welcome but not needed to participate. All proceeds will go directly to Barbells for Boobs. Come on over whether you’re participating or not and wear pink to show your support!

Also, Pete will be doing one thruster for every 10 dollars that was raised for his personal fundraiser. We hope to see everyone there for a great cause! Let me know if you have any questions. Heats will begin at 1pm sharp.

Monday
C&J 5×2 +1 Jerk

21-15-9
Thrusters @ 115/75…
Box Jumps 24/20

Tuesday
BS/FS/DL/OHS/PP/BP

For Time:
15 DL @ 225/155
30 Abmats
12 Sqt CLN @ 205/135
30 T2B
9 Pwr CLN
@ 185/115
30 Abmats
6 Jerks @ 135/115

Wednesday
Snatch 5×2

Behind the Neck Snatch Grip PP or Push Press
(3×5) Light Weight

“Isabel”
30 Snatch for time @ 135/95
25 T2B Buy-in/Buy-out

Thursday
10 Min TGUs

10,9,8…2,1
Front Sqt @ 135/95
Push Press @135/95
Burpees

Friday
BS/FS/DL/OHS/BP

1k Row/Run Buy-In
10 OHS @ 95/65
20 Hang CLN @ 95/65
30 Wall Balls
40 Push Ups

Saturday
Hero WOD
“Nutts”

For Time:
10 HSPU
15 DL @ 250/175
25 BJ @ 30/24
50 Pull ups
100 Wall Balls
200 Double Unders
Run 400m

Monday
BS/FS/DL/OHS/BP/PP

15-12-9-12-15
DL @205/145
T2B

Tuesday
C&J
2 cleans from Pos 2(just above knee) + 1 Jerk

WOD
For Time:
200m Run
21 C2B PU
400m Run
15 C2B PU
800m Run
9 C2B PU

Wednesday
TGU- 15:00

3×12 Back Extension or Reverse Hyper

30xGoblet Squats (53/35)
30xPP (95/65)
300m Walking Lunge w/ weight

Thursday
Snatch 2 from Pos 2 (just above knee)

4 RFT:
15 Pull Ups
15 HRPU
15 Box Jumps

Friday
BS/FS/OHS/DL/BP/Press

AMRAP
2 rds/ea for total reps
2:00 on/1:00 off
Push ups
Sit Ups
Pull Ups
Ring Dips
*During rest- 15 air squats

Saturday
20:00 Skill work of your choice

“The Crippler”
30 Back Squat 225/155#
1 Mile Run

Tuesday
Snatch
5 set 2 squat snatches from position 1 (hip)

WOD…
Run 800
16 Power Snatch 95/65
Run 800
16 Power Snatch 95/65
Run 800
16 Power Snatch 95/65

Wednesday
BS/FS/DL/BP

18-15-12-15-18
Front Squat 115/75
Burpee pull ups

Thursday
C&J
5 set of 2 squat cleans (from position 1) + 1 Jerk

20 Min AMRAP
3 squat cleans 185/135
50 Double unders
7 DL 185/135

Friday
BS/FS/DL/BP

5 RFT
9 S2O 135/85
12 pull ups
15 Box Jumps 24/20

Saturday
(Pick your own) Benchmark Saturday!
Suggested WOD:
Elizabeth
21-15-9
Squat cleans 135/95
Ring dips

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Contact us:
Phone: 586 834 7282
eMail: motorcitycrossfit@gmail.com

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Owners Contact Info:
Main MCCF Phone:
(586) 834-7282

Matt DeMinico
mdeminico@gmail.com
(586) 258 8571

Vincent Palazzolo
tacopr624@gmail.com

Joanna Palazzolo
joanna.palazzolo70@gmail.com

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