**Reminder, Mobilize and Sip today at 5pm with Coach Meg!** Weightlifting: 5 sets: 3 Behind-the-neck Snatch Grip Push Press + 5 Behind-the-neck Snatch Grip Push Jerk We want to go heavy today, where we fatigue our push press pretty quickly… Read more »
Strength: Deadlift singles – 5×3 at 70%, 70%, 80%, 80%, 85% Deadlift reps should not be touch and go, lets focus on pulling the slack out of the bar, finding our brace and making it the strongest pull from the… Read more »
Weightlifting: Superset:A1) Strict Press in Split Position 4×6A2) Alternating Bodyweight Jumping Lunges 4×16 (8/side) Today’s strength will focus on building both our comfort and our strength in our split jerk receiving position. To begin, we will unrack our bar in… Read more »
*** We will be closed Tuesday, January 4th for inclement weather ***
***Reminder to come and join Coach Meg and Crossfit Woodbridge for Mobilize and Sip this Friday at 5pm!*** Strength: EMOM 8 – 5 Front Squats (from floor) at 70-75% 1RM Squat Clean Our strength today we will be working on… Read more »
Come and join us for Open Gym from 1000-1200!
*We are closed today. Happy New Year!*
Weightlifting: E2MOM for 16 Minutes 0,2,4,6 – 2 Hang Squat Snatches at 65% Minutes 8,10,12,14 – 2 Squat Snatches at 75% We’ll be working on volume today with our snatches with a longer every other minute workout. We want to… Read more »
Conditioning: Every 10 mins for 30 mins do: Row, 500/400 m 20 Burpee Box Jump Overs, 24/20 in Bike, 1000/800 m Run, 400 m We are retesting today’s workout as this appeared to be a challenging, but rewarding, cardio session…. Read more »
Weightlifting: 6 sets of 1 Power Clean + 1 Hang Squat Clean at 75% 1RM Weightlifting: Often times we do better on getting vertical on a power clean from the floor, but we tend to drive our hips too far… Read more »
Weightlifting: 5 sets: 1 Snatch Liftoff, 1 Snatch Pull, 1 Squat Snatch (Build from 60% to a heavy)
Today we will be spending 15-20 minutes working on breaking down the lift from the bottom up and then tieing it into a full snatch. For the liftoff, we want to ensure that we pull the slack out of the bar, shoulders tight but arms loose and drive with our legs down into the ground through the middle of our foot. We should see no torso movement here. We will follow that by completing the second portion, passing the knees, pulling our chest tall and getting vertical extension. Finally we will complete the snatch, catching as low as possible.
12 Deadlifts (bodyweight)
21 Box Jumps 24″/20″
Classic bench mark workout – we should be able to complete the deadlifts unbroken, while slow and steady with minimal breaks on the box jumps.