CrossFit Now – CrossFit
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