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STRENGTH

9: Overhead Squats (12 E2MOM)

Overhead Squat

Every 2 Minutes x 6 Sets:

Minutes 1-2: 9 Overhead Squats

Minute 3-4: 7 Overhead Squats

Minutes 5-6: 5 Overhead Squats

7: Overhead Squats (12 E2MOM)

Overhead Squat

Every 2 Minutes x 6 Sets:

Minutes 1-2: 9 Overhead Squats

Minute 3-4: 7 Overhead Squats

Minutes 5-6: 5 Overhead Squats

5: Overhead Squats (12 E2MOM)

Overhead Squat

Every 2 Minutes x 6 Sets:

Minutes 1-2: 9 Overhead Squats

Minute 3-4: 7 Overhead Squats

Minutes 5-6: 5 Overhead Squats

WOD

“Bartender” (AMRAP – Rounds and Reps)

“Bartender”

AMRAP 10:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

RX+-115/85#

RX-95/65#

50-59-75/55#

60+-65/45#, BS

Basics-8 AMRAP PVC/BB
DESCRIPTION

We’ll start the day by building in weight across 6 sets of overhead squats

A new set begins every 2 minutes [0-2-4-6-8-10]

Athletes can go as heavy or as light as they want:

Lighter: Primer for the Conditioning Piece or Technique Focus

Heavier: Strength Piece (Getting Above Workout Weight)

We can expect to complete about 5 rounds over the 10 minutes of work (1 Round Every 2 Minutes)

BARBELL

We’ll choose our weight in “Bartender” based off the last two movements

This should be a moderate load that allows you to complete:

The overhead squats in 1 set

The hang power snatches in 1-2 sets

If you’re on the fence, go lighter to stay moving