Main – CrossFit

Happy Canada Day!
9AM, 2:30PM and 4:30PM classes only.


Hang Power Clean (10 Rep Max)

Yup! 10 rep max. Pick a weight and go (warm up obviously). If you hit it, go up. You can rest in the hang if needed, but the bar cannot touch the ground. Warm up those elbows!

Start all your warm up sets with the hook grip as it will save you in the end. Practice re-gripping the bar on the way down.


Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:
10 Deadlifts (155/105)
10 Box Jump Overs (24”/20”)
Deadlifts should be light and unbroken. Just because they’re light does not mean you can have sloppy form! Back stays nice and tight, hips go back, using your legs. No gross rounded backs! If that happens it means it is too heavy.

Box jump overs – for today we are going to enforce a stop on the top of the box. No clearing the box entirely, you must jump up on top of the box and step over on to the other side. Work hard and fast to get lots of rounds!


Clean and Jerk (20 Minutes to Build to a Heavy Single)

A “squat” clean and “split” jerk. Always assume it’s a squat clean unless “power” is stated and a split jerk unless “push” is stated.

Same format as yesterday. Only increase weight unless it’s perfect. Won’t be a PR, but a heavy single in TWENTY MINUTES.

Chest-To-Bar Pull-ups (7 Sets of 6 – 1 Minute rest b/w)

You will complete 6 chest to bar pull ups then rest 1:00. Complete 7 total sets of this.

You will complete NO MORE than the rx’d rep scheme. Even if you are able to complete 100 pull ups in a row. Again, this is a progression series. Please don’t change it unless you’ve been advised to.

Note: All pull ups in this section will be expected to be butterfly. If you don’t have regular butterfly pull ups complete the progressions with regular butterfly and NOT chest to bar.

YES, your chest actually has to TOUCH the bar.

If you cannot complete butterfly pull ups due to strength, please work on your strict pull ups (you should be able to complete AT MINIMUM 5 strict pull ups – girls, and 10 strict pull ups – guys).

If you cannot complete butterfly PUs due to skill … this is the perfect time to learn. If 6 is too many to start with, feel free to scale that number down.

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