Tuesday, December 18, 2018

G’day there Tuesday.

Check here and check on Facebook for updates with regards to any classes being cancelled because of the weather. We’ll try to be open as much as we can as long as we can get in here.

As well check out our links to our new January programs, LiveFit and CrossFit 101.

http://www.crossfit782.com/livefit/

http://www.crossfit782.com/crossfit101/

Tell your friends to get signed up and get ready to get their 2019 off to a great start!

As well we’ll have a new barbell program available for our current members. Details to follow later this week.

Strength

Deadlifts

We are going to take 10 minutes to work on this movement and give you a chance to build up in weight before getting into the workout. For those of you who have been training for a while we want you to hit 3 heavy sets of 5 during these 10 minutes. For those of you who are new we want you working on technique, flat back and knees pulled back to engage those hamstrings.

Conditioning

21-15-9

  • Deadlifts (225/155) (185/125lbs) (135/95lbs)

  • Box Jump Overs (high)

  • HSPU/Box Pushups/Pushups

12min Time Cap

Get after it here.

Choose a weight you can move well. For the handstand pushups we want you to choose a progression that is challenging, but you can do for multiple reps in your first few sets.

Olympic Lifting - 630pm

1. Warm up: 5 sets of power clean + clean + hang clean + 2x jerks

2. OTM 15: 2x power clean + jerk @ 70%+

3. OTM 15: Clean pull + clean + 3x FS @ 70%+

4. Floating clean pull from 2.5lb plates: 3*5 @ 80ish%

(first rep from ground, remaining reps come close to the ground but do not touch)

Come on in for some technical work!

- Team 782