Saturday, August 10, 2019

Hello all!

Let’s get in and get at it everyone this weekend.

If you have some free time come check out my father’s Antique Farm Show & Silent Auction. It is from 11am to 2pm out in Kinkora. For more information see Brett or Juliette or send them a message.

Shirt orders are being pushed back to Monday so get your orders in soon!

Next Saturday, the 17th, Beach WOD and summer social!

CrossFit - 8/9/10/11


5 sets in 6-7 minutes

2 Snatch High Pull + Power Snatch

Take your time with these and keep the weight light. This is a chance to build your technique and lay the foundation for solid lifts in the next part.

8 minutes to build a heavy Power Snatch


4min AMRAP x 2 - 4 minute rest b/w sets

20 Deadlifts (135/95) (95/65) (75/55)

150m/100m Run

10 Power Snatch (135/95/ (95/65) (75/55)

ME Ring MU’s or C2B/Pullups/Ring Rows/strict banded pullups

Be solid and efficient in your deadlifts. Move quick on that run and then be deliberate on each snatch before hitting some pullup or muscle up work.

- Team 782