We’re now using the SugarWOD mobile app to post our daily workouts which is free to all our CrossFit Newmarket members. Track your progress, record your lifts and more importantly, connect with your workout buddies :)
Our second cycle of the Wendler OHS program is seeing massive gains already. Athletes are beginning to show stability and control in the most difficult of all barbell movements. But here’s the bonus..OHS’s will make you stronger doing pull ups, toes to bar, handstand push ups or any other pressing and pulling movements overhead. Then theres the squat..Overhead Squats are the gold in your treasure chest. Build ’em..and love ’em.
De-load week and we tight and deep in the hole, with a massive focus on control in the bottom of the overhead squat. Today is all about the snatch and the squat snatch. As the loads increase the margin for error decreases so accuracy to all important. A goal is to achieve no missed lifts so set up time and power delivery must be on point.
Week 3 of our OHS cycle and we get after that heavy single again. The conditioning piece is a pulsating AMRAP that requires a good strategy going in. Combinations of tight fast singles, and smaller sets with short rest periods will help avoiding the red line. Check your scores from early in the year and measure your progress..And don’t forget to pencil in our annual In-House mixed pairs comp scheduled for Saturday September 4th!
5 reps @ 75%
3 reps @ 85%
1* rep @ 95%
3 x 5 ea Seated Z-Press (build)
3 x 10 BB Good mornings (across)
” Top Shelf ”
12 Power Snatches (42.5/30)
15 Toes to Bar
12 Overhead Squats (42.5/30)