Hello There Everybody!

First and foremost, a big thank you to everyone who participated, volunteered, donated or supported OBW this year! As per this post, we've raised more than $80K for youths at risk. Well done everyone!

As we move into the last quarter of 2024, we're going to go into a Weightlifting focused cycle for the next 9 weeks, culminating in SNWC 24 at the start of Nov. The focus of this cycle will be to work on technique and positional strength in the Clean & Jerk & Snatch. Expect more paused complexes in the first 4 weeks, followed by a switch to heavier singles in the back half of the cycle. We'll also finish off our current squat cycle in the first 4 weeks, then test our 1RM and 3RM squats in late Sep / early Oct!

And not to worry, there'll also be plenty of Partner Interval Metcons and classic CrossFit workouts along the way, as well as some strict pull-up / SHSPU work to maintain our gymnastics strength.

Week Overview

Mon / Tue - Snatch / Clean / Jerk + Metcon

Wed / Thu - Squats / Mikkos Triangle Variations

Fri - Snatch / Clean / Jerk + Metcon

Sat - SHSPU / Strict Pull-up Metcon

Sun - Functional Bodybuilding