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STRENGTH

Overhead Squat (10 min to Establish 5-5-5-5-5)

Overhead Squat (10 min to Establish 5-5-5-5-5)

Overhead Squat (10 min to Establish 5-5-5-5-5)

Overhead Squat (10 min to Establish 5-5-5-5-5)

Overhead Squat (10 min to Establish 5-5-5-5-5)

WOD

“All Over Again” (AMRAP – Rounds and Reps)

“All Over Again”

AMRAP 15:

25 Overhead Squats

20 Single Dumbbell Hang Clean and Jerks

15 Toes to Bar

RX+-75/55, 50/35#

RX-75/55, 35/20#

50-59-65/45, 20/15#, Hanging KR

60+-55/35, 15/10#, Sit Ups

Basics-8 AMRAP, PVC/BB, Light DB, Sit Ups
DESCRIPTION

This two part workout has an overhead squat focus

We’ll start with 5 working sets of 5 reps coming out of the racks

Athletes should take a few warmup sets before starting their first working set

They have the option to build in weight or stay at one challenging weight across

The AMRAP 15 that follows includes much lighter overhead squats that are taken from the floor

Athletes can expect to complete about 3-4 rounds of “All Over Again”

OVERHEAD SQUATS

Choose a very light weight that you can complete within 2-3 quick sets today

Athletes can squat snatch the first rep if they’d like to

SINGLE DUMBBELL HANG CLEAN AND JERKS

Switch arms however you’d like for this movement, as long as you complete 10 reps each side, or 20 total

TOES TO BAR

Choose a rep number or variation that takes less than 1:30 to complete

AFTER PARTY

0:00: Snatch Complex ( Set 1: 60% 1RM Snatch)

Snatch

On the 1:30 x 5 Sets:

1 Power Snatch

1 Squat Snatch

1:30: Snatch Complex (Set 2: 65% 1RM Snatch)

Snatch

On the 1:30 x 5 Sets:

1 Power Snatch

1 Squat Snatch

3:00: Snatch Complex (Sets 3-5: 70-80% 1RM Snatch)

Snatch

On the 1:30 x 5 Sets:

1 Power Snatch

1 Squat Snatch

4:30: Snatch Complex (Sets 3-5: 70-80% 1RM Snatch)

Snatch

On the 1:30 x 5 Sets:

1 Power Snatch

1 Squat Snatch

6:00: Snatch Complex (Sets 3-5: 70-80% 1RM Snatch)

Snatch

On the 1:30 x 5 Sets:

1 Power Snatch

1 Squat Snatch