Thur20150528

CrossFit Crescent – CrossFit

 

Strength

Overhead Squat (15 min to find 1 RM)

Set up the weight in the rack and get underneath just like you would a backsquat, then get a wide grip and do a push press or push jerk into position.

This is a highly skillful movement and requires lots of coordination and flexibility. Take your time, warm up correctly.

If an athlete is new to the movement, just focus on the skill work and don’t worry about going heavy on the weight.

Fitness WoD

Metcon (Time)

For Time

Run 400m

-then-

21-15-9

-Overhead Squats 65# / 45#

-Pull-ups

-then-

Run 400m

Sport WoD

Metcon (Time)

For Time

3 Rope Climbs

-then-

15-12-9

-Overhead Squats 95# / 65#

-C2B Pull-ups

-then-

3 Rope Climbs

Rx+ is allowed, 115# / 75# weights

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