Crossfit Oshawa – CrossFit


On 30s x 5mins:

2 squat snatch @ 50-55%
Positional awareness

In our last week of our rebuild, we are focused today, on snatch positional awareness with a pause at the knee in a muscle snatch, focused on remaining tall over the bar and driving hard with our legs against the floor after the pause. Plus, nice stable shoulders on the decend of the overhead squat.

Metcon (AMRAP – Reps)

6 rounds for total reps of:

30s Cal row

Max Ring muscle ups

Rest 2mins
Building from last week, we are jacking the heart rates and completing muscle ups at a threshold deficit, again we should expect a slighly different response. With this type of training we are still accountable to bringing ourselves to a very uncomfortable place on the erg to see what we are capable of within that place. It is a tricky place to get to because athletes will get a better WB score if they dog the rower. but here is where we have to think about the training benefits and only using the WB score today as a personal tracker. Happy upper body today!