One more week of this cycle. We’ll be testing our lifts in the week of August 13th. The next cycle is going to be epic, 12 weeks leading right to the rogue lift off early November (TBA so the cycle could end up being either 11 or 13 weeks depending). Weightlifting classes are officially our busiest classes, more people means that we have to share some the squat racks and bars so the next cycle is going to be a bit less volume but just as effective. Expect a form of squat (front squat, back squat, overhead squat), deadlifts or pulls (Clean or snatch pulls), snatch (any kind of snatch, muscle, power, squat), cleans and press based (Yes, this includes bench press) movement everyday. We’ll be playing with a lot of formats, high reps schemes, 5s, triples, doubles, heavy singles, limited attempts or limited timeframe, complexes, METCONs, regular weightlifting to CrossFit weightlifting style. 12 weeks gives us a lot of time on the bar, I challenge you to stick with it. Even if you can’t make the classes, do it in open gym times or catch up on other days. We’ll always support you doing extra stuff after classes too as long as it doesn’t disrupt the classes and doesn’t use the equipment needed. So, you could do the weightlifting on the side to some capacity. Just make sure you bring it up to the coach on duty. There will be a lot of PRs in November.
Snatch (drops)
2-2-2-2-2
Snatch deadlifts (fixed weight at 120% of 1RM)
3-3-3-3
2 cleans + 1 shoulder to overhead
5 sets
Front squats
2-2-2-2
Back squats
2-2-2-2
