CANUSA BARBELL CLUB
CAN USA BARBELL CLUB photo BarbellClubV2_zpsde0e6f0c.png

Monday
Snatch 5 x 3 (roughly 70%)

EMOTMx24
1: 3 DB Snatch (3 each Arm)
2: 30 double unders
3: 40 sec plank holds

Tuesday
10 MIN TGUs

Open WOD 14.4

14 min AMRAP
60 Cal Row
50 Toe to bar
40 Wall balls 20/14-9ft tgt
30 Cleans 135/95 (anyhow)
20 Muscle ups

Wednesday
BS/FS/DL/OHS/BP

20 Min AMRAP
10 Pushups
10 Deadlift 135/95
10 Bar facing Burpees

Thursday
C&J 5 x 2 cleans + 1 Jerk

1200m run
3 rounds
12 Power cleans 155/110
12 Ring dips

Friday
BS/FS/DL/OHS/BP

1 Round every 5 min x 5
400m run/500m row
10 Thrusters 115/75
10 C2b Pullups

*EXTRA CREDIT-10 EMOTMx10 Heavy swings

Saturday
4 rounds for time:
12 Burpees
24 Pushups
36 Squats
Run 400m

We will be having the mini grand canyons in our parking lot repaired Thursday and Friday in Sterling Heights. You will have to enter our lot from off of Van Dyke, either at Aldi or by Olga’s.

Monday
15 Min of TGUs

For time
20 Burpees
30 Thrusters 95/65
20 Burpees
25 Thrusters 115/75
20 Burpees
20 Thrusters 135/95
20 Burpees
15 Thrusters 165/105
20 Burpees
10 Thrusters 185/125

*25 min time cap

Tuesday
BS/FS/OHS/DL/BP

5 rounds For Time:
50 Double Unders
400M Run

Wednesday

Snatch
20 min work up in weight 1 Hang Snatch + Snatch Balance

for time
10 rounds
10 toes-to-bar
12 wall ball shots
RX= Unbroken for each piece!

Thursday
BS/FS/OHS/DL/BP

12 min EMOTM
Odd mins: 12 Deadlifts
Even mins: 4 Cleans
Use the same barbell; Should be around 70% 1RM of clean

Then

EMOTM 8 min
5 pull ups
10 push ups
15 air squats

Friday
20 min Clean
Stop clean pull + Hang Clean

14 min AMRAP
1 rope climb
10 Single Arm kb swing 53/35
20 abmat situps
*Add 5 sit ups each round

Saturday
Partner WOD

150 Thrusters 95/65
1 partner works while the other partner runs 200m

The new location for Motor City CrossFit – St Clair Shores:
MCCF SCS

Monday
4 rounds
bear crawl :30
rest :30
crab walk :30
rest :90
Then:
Deadlift 10 reps of 5 sets (45 sec rest between sets) 185/135
90 sec rest before starting the 9-6-3
Then:
9-6-3
Ground to overhead 185/135
Muscle Ups
5 min rest
9-6-3
Ground to overhead 155/105
Chest to bar pull ups
5 min rest
9-6-3
Ground to overhead 135/95
Pull ups

Tuesday
15 minute to establish a one rep max Snatch
Full /Power/Hang
EMOTM 10 min
3 Snatches @approx 75% (make sure weight is challenging but doable)
Then EMOTM 10 min
pick 2 movements and alternate (athlete picks movement and reps)

Wednesday
BS/FS/OHS/DL/PP/PJ
The “Bergeron Beep Test”
EMOM for as long as possible
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
*This is an endurance test so if you cant string together 7 pull-ups then do 7 Ring rows or 7 Jumping pull ups.

Thursday
15 minute to establish one rep max C&J
Full/Power/Hang
EMOTM 10 min
3 C&J @ approx 75% (make sure weight is challenging but doable)
Finish up with “Death by 10 meters”

Friday
“INDEPENDENCE DAY”
Mystery WOD

Saturday
“BENCHMARK SATURDAY”

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The Harper Woods “point facility” is now officially closed as we move to our new location at 28021 Harper, we are running all SCS classes temporarily out of our Roseville location. You may also come to our Sterling Facility. The construction on the new building is taking longer than expected. We are hoping to being fully operational after the 4th week end.

Here is the address and classes times for Roseville and SH

Roseville’s address: 29610 Calahan Rd Roseville 48066
6 am
9 am
11 am
4:30 pm
5:30 PM
6:30 PM

Sterling Heights address: 8200 Irving road Sterling Heights.

6 am
9:30 am
12:00 pm
4:30 pm (Open gym)
5:30 pm
6:30 pm
*open gym times for SH are 9am-3 pm

MCCF 28021 Harper

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

Find Us On Facebook!

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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Active Duty Military Members
If you are a Crossfitter and on leave, stop by and get a work out on us. Its the least we can do for you serving. Thank you
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