Crossfit Oshawa – CrossFit


On 2mins x 16mins

3 Tempo Back squats

5:5:x:0, using the same weight across each set
Building off of last weeks front squats, athletes should be heavier across all sets.

Athletes will descend in the squat over 5 full seconds, pause in the rock bottom of their squat for another 5 full seconds, then explode and right back into the next rep with zero pause at the top between reps.

Looking for athletes to stay on tension and stay tall throughout the squat with the weight balanced from heel to midfoot. This will be especially difficult in the bottom on the third rep of each set.

Metcon (Time)

4 rounds for time of:

10 Power Snatches 95/65lbs

10 Cal Machine

15 Overhead Squats 95/65lbs

10 Chest to bar pull-ups
Every now and then we are faced with one of those competition style MetCon’s. With a deload week coming up and one of the biggest holidays of the year, this workout comes in good timing. A truly balanced metcon where athletes will have to stay focused on movement mechanics, ensuring solid reps, while under duress. The fast paced snatches and machine going into the more slow controlled overhead squat and methodical but powerful chest to bar pull-ups will be a contrast of efforts. Athletes should understand that they will need to adjust their mentality and pacing through each round accordingly.