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A few years ago I received a phone call from a guy named Jeremy Meredith from CrossFit Vernon. I didn’t know who Jeremy was but what intrigued me most was the fact that he sought me out to get better at Olympic Weightlifting technique for CrossFit. Jeremy was keen to

A1. Strict press 3×5 +1-5lbs from July 21 A2. 20 Hollow rocks ‘SQT’ 3 Rounds for time: 10 Ground to overhead, 200m shuttle (50m, out and back x2)

Warmup: Mobility: 2 rounds: 10 alternating pigeons 10 alternating groiners 10 lunges with a twist 10 dislocates 10 scorpions Lift: 4 rounds: 6 reverse lunges/leg 12 glute bridges 25 powerballs WOD: 800 m run 10 ohwl 5 pushups 600 m run 10 ohwl 5 pushups 400 m run 10 ohwl

Snatch warm-up Every minute on the minute for 10 minutes: 1 Power snatch, 1 Hang snatch, 1 Full snatch Rest 5 minutes Every minute on the minute for 10 minutes: 2 Full snatch

Warmup: Bridge Run 5 rounds: 5 ring rows 5 relax to hollows 5 kb swing & squat 5 pigeons/leg Lift: Bergener Warmup Presses, behind the neck, in front, push press, push jerk WOD: “Grace” 30 clean and jerks for time (Did this March 30th)

A1. Bent over row 3×5 +5lbs from July 17 A2. Cossacks x6/side 20 minutes Working for unbroken sets (6-8 total sets): 8 Dead-lifts, 8 Hang cleans, 8 Front squats, 8 Push press

Warmup: Foam roll upper back, then: forearm wall slides x 10 beat swings x 10 thoracic bridges x 5 partner bridges x 3 Lift: bench: 5×6 at same weight Partner WOD: 15 minute AMRAP: 100 calories rowing (shared) 100 partner wall-balls 100 alternating situps

A1. Back squat 3×5 +5-10lbs from July 16 A2. Deep squat and reach For time: 20 Burpees, 200m run, 20 Pull-ups, 400m run, 20 Push-ups, 200m run, 20 KB Swings

A1. Bench press 3×5 across +1-5lbs from July 15 A2. Half get-up x3/side AMRAP in 15: 10 Single KB Thrusters, 10 Single KB Overhead walking lunge steps

Warmup: Rowling with a partner! -kb swings -beat swings -burpees Lift: lower pull deadlifts 5×6 at same weight WOD: 20 minute AMRAP: 30 box jumps or step ups 30 kipping pull-ups, band, box, or ring rows 30 kb swings 30 reverse lunges (standing in the same spot / one leg