Crossfit Oshawa – CrossFit

Following our 1RM month, today marks the beggining of a deload week as we are entering a tempo strength cycle next week.

“Nasty Women”

Today’s workout follows a 4min amrap/4min rest pattern for 3 total workouts spanning over a 20min time period. Although can observe wod 1 as Fran, wod 2 as Dianne, and wod 3 as Grace. With a 1:1 work to rest ratio, athletes can look to push the 4mins to their best ability, attacking each wod with the attempts of utilizing the length recoveries between workouts. We should be able to see athletes go unbroken for a large portion of the 4mins efforts.

Metcon (AMRAP – Rounds and Reps)

As many rounds/reps as possible in 4mins of:

21-15-9 reps of:

Thrusters 95/65 lbs

Pull-ups
Rest 4mins

Metcon (AMRAP – Rounds and Reps)

As many rounds/reps as possible in 4mins of:

21-15-9 reps of:

Deadlifts 225/155 lbs

Handstand Push-ups
Rest 4mins

Metcon (AMRAP – Rounds and Reps)

As many rounds/reps as possible in 4mins of:

30 Clean & Jerks 135/95 lbs