Saturday, January 11, 2020

Good evening.

Happy Weekend!

Hope all those goals and habits are starting to click in the new year.

January is trucking along and this weekend we have the 4th class of our CrossFit 101 program at CF782. This class at 9am and will run for the month of January. We will start a new 101 program up the second week of February. For now if you have anyone interested have them come in this Sunday at 11am for our weekly free intro class.

At 782 Athletics we have our free intro class on Saturday at 12 after our 4th fundamentals class at 11am. We also have class as usual at 10am on Saturday morning at 782 Athletics.

We are also gearing up for the Blizzard Beatdown coming up on January 25/26 in Moncton, hosted by CrossFit Dieppe. Competing from 782 are Shelby MacNeill, Jill Jeffery, Hannah Ives, Anikha Greer, Morgan Watts, Aaron Fitzpatrick, Jamie Jeffery, and Michael Ives. There will be a large contingent heading over as well to coach, cheer, and enjoy the couple of days in Moncton at this great comp.

We are looking at the first or second weekend of February for the SnowDown ThrowDown, just have to coordinate with Special Olympics PEi for this event. This will be teams of 4 guys or teams of 4 girls competing to raise money for SOPEI.

Athletics - 10

Strength - Barbell Cycling Efficiency

8 minutes to work on cycling your Power Clean & Jerk

3 TnG Clean & Jerks

Build JUST past your working weight by the 3rd part of this strength portion and then come down for the workout.

Barbell Conditioning

12 minute AMRAP

6 TnG Power Clean & Jerks (135/95) (95/65) (75/55)

9 Burpees over the Barbell

12 T2B/Leg Raises/Knee Tucks

Core Accessory Work

4 Sets

15 V-Snaps

60 second elbow Plank

782 Fundamentals - 11

Skill Development

DB Snatch

WBS

We will learn these two new skills skills here and incorporate them into the workout.

Strength

3 Sets

6 DB Snatch

6 WBS

Once we learn these movements we’ll take 3 rounds to practice the skills before diving into the workout!

Conditioning

15 minute AMRAP

15/12cal Row

10 DB Snatch

15 WBS

10 Burpees

This should be the toughest workout so far on your lungs. Come in and put your head down and get to work.

782 Athletics Intro - 12

Comp Class - 12 (CF782)

Olympic Lifting Technique

EMOM x 3 Rounds

Muscle Snatch + Hang Power Snatch + BntN Push Press +OHS (Barbell)

E2MOM x 3 RoundGyhs

Power Snatch + Hang Snatch + Snatch Balance + OHS (build in weight)

10 minutes to build to a heavy Snatch

If you aren’t there today go to work on snatch complex to work technique.

Team Gymnastics

3 Rounds (16 minutes)

2 minutes on -4 minutes off

75’/50’Handstand Walk

ME Ring MU’s

Athlete A goes for 90 seconds and then athlete B and then athlete C

Special Olympics Class - 2 (CF782)

- Team 782