Verdant CrossFit, Verdant CrossFit North – CrossFit
Overhead Squat (4 4 4 4 4)
goal is to use 85% of snatch for all sets
ADVANCED OPTION (do this if you have v good OHS positioning and lots of BB experience)
2 SNBL + 2 OHS
*between each set :30-1:00 Wall facing HSH or scale
WOD: Metcon (Time)
3 Rounds For Time:
10 Overhead Squats (135/95#)
Finish the workout in less than 10:00. Advanced athletes should push close to 5:00.
Overhead squats should be unbroken for at least the first round. Then broken into no more than two sets.
Double unders or scaling options should take no more than :45.
BDAY: Metcon (AMRAP – Rounds and Reps)
28 Min AMRAP
3 Strict MU
5 Hang Power Cleans 225/155
30 Wall balls