Crossfit Oshawa – CrossFit

Deadlift (5 x 5 reps, ascending)

After a lengthy 10 week strength/endurance cycle, and three solid squat weeks in our current cycle we get to hit a heavy deadlift day!


As stated on Monday, athletes should keep in mind the necessity of staying on tension during dynamic and controlled lifts.

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 9mins of:

10 Thrusters 95/65 lbs

10 Overhead squats 95/65 lbs

40 Double unders
with a shorter time domain in the 9min amrap, athletes should push the pace spending as little time with the bar overhead as possible. We can sort of interval this one if athletes can stay relaxed on the rope. The Thruster, ohs transition will be tricky, but with the weight being light enough athletes who can ohs with a narrower grip will be at a big advantage on this transition. Holding a pace time with the barbell will be smart to pay attention to today.