Crossfit Oshawa – CrossFit

Barbell Cycling: 1

On 1min x 8mins:

3 Hang power snatch

2 Power snatch
Rest 2mins

Barbell Cycling: 2

On 1min x 5mins:

2 Snatches
Athletes are encouraged to use a TNG method and work on cycling a relatively heavy weight smoothly. When we introduce BB cycling we really want to drive home the point of smooth reps. What we mean when we say “smooth reps:”

Reps should be methodically lifted, holding positioning from the floor with an athletic jump or drive where the bar slides up the thigh in a smooth manner. This is the point where most disconnect from the lift: The turn over. Athletes should use the turnover, by pulling against the weight of the bar to slingshot themselves down and around the bar, punch to a strong and stable lockout, standing with the bar overhead.

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 5mins of:

10 Push press 135/95lbs

10 Pull-ups
Rest 3mins

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 2mins of:

5 Push press 155/105lbs

5 C2B pull-ups
Two seperate scores, where athletes will really want to go out of the gate conservatively on the first part, staying consistent. When we get to the 2min AMRAP, athletes should be ready to send it holding the highest pace possible right until the end.

Movment Warning:

Athletes should keep in mind, these are not jerks. There should be no soft knees, or re-dipping under the bar. Drive with the legs then follow through with the arms, or in other words push then press, push press.