Tuesday, January 3, 2017

Time to get back at it!

I'll be up watching the Canadian Juniors play in their quarter final tonight and planning lots of wonderful workouts for you all over the next 6 weeks leading up to the open. This week we'll be completing a lot of our Olympic Lifting and starting to dive into some heavy conditioning using all of our core strength, strength, and power developed over the past year. Now we get to mix and match pieces of CrossFit and get to work in those dirty areas where you will do some soul searching mid workout. Gritty would be one word to describe the work we'll be doing. Put your head down and do work. More details on the programming to follow in this week. 

We also have our first trial class of 2017 tomorrow night at 6:30pm if you know anyone interested in getting involved in this amazing community at CrossFit 782 that you have all built! We'll have another one this Saturday at 12 as well!

We hope you all had a wonderful 2016 and are ready for an even better 2017 with us! Let's get 'er going! See you tomorrow!

Strength

Snatch or Power Snatch + OHS

If you love the full snatch and are comfortable getting below parallel we'll give you some time to hit this movement. If this technical movement is something you struggle with we'll have you working with one bar on your power snatch and then another bar with your overhead squat so that eventually you will feel comfortable with this movement. If your weight is similar on these two movements you can use the same bar for the power snatch and overhead squat. 

Conditioning

3 rounds for time

  • 6 Snatch (135/95lbs) (115/75lbs) (75/55lbs) or 6 Power Snatch + 6 Overhead Squats
  • 9 Bar Facing Burpees
  • 12 C2B or Pullups or Ring Rows

Get after this one! 

- Team 782