Crossfit Oshawa – CrossFit


1RM Snatch

Three attempts
This will be the focal point of today, establishing our 1RM. This is actually a low pressure situation because our snatch retest is right around the corner, we will get another stab at this soon. Athletes should remember that the technique work is behind us, we want to establish a set-up routine, how we adress the bar should be the exact same every time. It doesn’t matter how, it just matters that it clears our heads so we are not thinking too much. Having one simple cue to focus on usually helps, like “tight” or “strong from the floor” or “speed through the middle” or “punch” if you are thinking of a cue, there are two requirements: 1. It adds value to your lift, 2. It clears your head of everything else.

Let’s focus on one thing and do it really friggen well today!

Metcon (AMRAP – Reps)

“CrossFit Games Open 12.1”

AMRAP 7min:


Athletes will perform a burpee to a target 6″ above standing reach
We saw this in the open in 2012 and we haven’t programmed it much if at all. We are simply doing this workout because it fits nicely in this spot to balance out the week. Nonetheless, we should take the opportunity to record our scores and see what we can do!