Friday, October 4, 2019

Hello 782ers.

Hope your week is winding down well and you are excited for the weekend.

Reminder that every Wednesday night we have competition class from 630-830. We will also be adding this class in on Saturday afternoons for people who want to focus more on Olympic Lifting & Gymnastics to go along with their conditioning. Competition class can be for anyone looking to improve these skills or take a bigger step towards their competitive goals in CrossFit or training.

This Saturday we have our first Fall Fitness Seminar at 12pm at CrossFit 782 and this is free for all 782 members. The focus this week is on high skilled gymnastics and it is $15 for non 782 members.

As well we have some new gear going to be ordered, crew necks, toques, and sweat pants. We will be putting an order out shortly for pre-sale. There are still hoodies and shirts up for grabs. Talk to one of your coaches about getting one.

CrossFit - 6/9/12/430/530

Olympic Lifting Technique

10 minutes to build to a heavy Clean Complex:

  1. 2 Hang Power Cleans + 2 Presses

  2. 2 Hang Cleans + 2 S2Oh

  3. High Hang Clean + Hang Clean + 2 S2OH

Choose your progression here based on your comfort level with this movement. Take your time and try to get 4-5 solid lifts in within the 10 minutes before we transition fluidly right into our conditioning parts.

At the 12 minute mark on the clock we will start our conditioning so do not build crazy high during this 10 minutes as you will have the chance to hit heavier in the workout.

Strength & Skilled Conditioning

‘Mr. Clean & Press’

10 min Block with a partner

50 Pistols or 50 Goblet Squats

40 T2B/Leg Raises/Knee Tucks

30 Burpee Box Jump Overs

Max Weight 3 Rep Hang Clean

At the 10 minute mark

50 Pistols or 50 Goblet Squats

40 T2B/Leg Raises/Knee Tucks

30 Burpee Box Jump Overs

Max Weight 3 Rep S2OH

Scale your numbers so that between you and your partner you can finish the conditioning within that 5-7 minute range. If longer scale the numbers down. You do not want to blow yourself up during this, but go at a steady pace so you can get right to work on your cleans.

At the 10 minute mark, repeat and crush it out again.

At the start of class we will warm you up and go through all the movements and then get your fired up to hit this beauty little workout. Communicate with your partner to get through the movements as efficiently as possible and then from there hang on to the bar and lift some weight.

- Team 782