Olympic Lifting Competition Coming soon…


Just a reminder that the Olympic Lifting competition is coming up next weekend! If you are interested, please email admin@crossfitzone.ca before 2pm on Friday, July 30th.

Don’t worry if you don’t have a score up on the leaderboard yet. Remember that this competition is just for fun! This is what CrossFit is all about, being ready for the unknown… putting yourself in situations that you are not comfortable in.

Let’s hit some PR’s!!!!

For more information on the competition, check out the previous blog: Olympic Lifting Competition

Today’s Workout:

Buy InSnatch warmup – 4 rounds of: 1 hang power snatch, 2 snatch balances, increasing weight each round

WOD – “Amanda”

This workout was the first workout at the 2010 CrossFit Games.  Check out this video to see how the athletes did!

Woman’s heat #4

Men’s heat #4

***Link Fixed for the men***

Three rounds, 9-7- and 5 reps, for time of:

  • Muscle-up
  • 95/135 pound Squat snatch

Zone 4: scale muscle to a jumping muscle up with a slightly bent arm, scale snatch to 75lbs/105lbs

Zone 3: Scale 1 muscle up to 2 chest to bar pullups & 1 ring dip, scale snatch to 65lbs/95lbs

Zone 2: Scale 1 muscle up to 2 regular pullups & 1 ring dip/parallel bar dip (use assistance if needed), scale snatch to 55lbs/75lbs

Zone 1: Scale as needed

Cash Out – Block job and group stretch


Thursday July 29th: 7:30pm

  • Skills: Backwards Rolls to handstand, Swing on P-bars (+ back up rise), Back Lever

  • WOD: (30) Strict Pull-ups, Push+ Pulls, Around the world Toes to bar


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