Saturday, December 21, 2019

G’day 782 Fam!

Reminder that tomorrow night we have The 70’s Theme Christmas Party at Marc’s Lounge at 830pm to get everyone rolling into the Christmas Season! Hosted by Guinness Roberts-Paziuk, Jay-Bomb, and Coach Ju.

Come one, come all!

On Monday we hit our 12 Days of Christmas Workout! Regular Class Schedule, but the gym will be set up to get after this workout.

Tomorrow there will no set class at 12, but a few extra things programmed if people want to do them!

CrossFit - 10

Olympic Lifting Technique

3 Sets with a barbell or light weight

Power Snatch + Hang Snatch + Snatch Balance or OHS (best depth)

10 minutes to Build to a heavy Snatch

We have done a bit of strength work recently and in the new year we will build on this strength work. Tomorrow we want to get you involved in a bit of technical lifting.

You can either hit a full snatch here or a power snatch.

We will warm up this as a group and then give you a chance to grab a barbell to hit your lifts.

If you snatch doesn’t feel good today keep working on that complex.

Power Conditioning

5 Rounds - Each Round for Time

10 Double DB Snatch (50/35) (35/25) (25/15)

10 Burpee Box Jump Overs (30/24) (24/20)

Rest 2 minutes b/w Rounds

Each round is an all out sprint. Put the foot on the gas and charge forward.

- Team 782