Crossfit Oshawa – CrossFit

Weightlifting

Snatch

On 3mins x 15mins:

2 @ 85%

2 @ 87.5%

2 @ 90%

2 @ 87.5%

2 @ 92%
Speed Through the Middle

In the Olympic Lifts, the greatest speed happens in the middle of the movement, essentially once the bar passes the knees. What often happens is that athletes try to generate this speed off the floor and end up getting out of position. In a common scenario like this, the bar will never pass through the correct positions, making it more difficult to lift. Being patient from the floor leads to better positioning, which is crucial in a movement that requires almost all of the ten general physical skills.

Metcon (Time)

27-21-15-9 reps for time of:

Hang snatch 75/55lbs

80 Double unders
This couplet is built with true intensity in mind, if we ever chase stimulus, today is the day. Barbells should be extremely light to promote this. Athletes should be ready to knock out repetitions, with not a lot of margin for error we want to see unbroken reps and quick transitions.