Crossfit Oshawa – CrossFit

Seminar 11:30am-1:00pm

We will begin a 6 week weightlifting cycle with today’s seminar, at the end of the 6 weeks on Saturday, February 16th, we will host a mock weightlifting meet; maxing out our Snatch and Clean & Jerk.
All CFO athletes are encouraged to part take at any point in this weightlifting Journey, we are very excited to bring the community together around the good ol’ barbell.

This seminar is part 4 of our graduating series of CFO seminars, as we follow CrossFit’s hierarchy of fitness development. This will be geared toward every level of athlete focusing on the specifics of the snatch and the Clean & Jerk technique where athletes will be moving while they learn. We will also be visiting theory of application of force, Concentric vs Eccentric, efficient loading and how it all applies to your wods. Finally we will be learning, more specific to CrossFit workouts: barbell cycling, and the intricacies around moving a barbell within a wod.

Metcon (AMRAP – Reps)

Teams of 3

As many final reps as possible in 25mins:

70/50 Calorie Row

70 Bar-Facing Burpees

70 Power Snatches (75/55)

60/40 Calorie Row

60 Bar-Facing Burpees

60 Power Snatches (95/65)

50/35 Calorie Row

50 Bar-Facing Burpees

50 Power Snatches (115/80)

40/30 Calorie Row

40 Bar-Facing Burpees

40 Power Snatches (135/95)

30/20 Calorie Row

30 Bar-Facing Burpees

Max Power Snatches (155/105)