Last 3 weeks of using our sheets for strength. We will still be doing strength work after this, just a different format.

Warm up.
5 Minute row
40 Pass Throughs
30 OHS with a PVC Pipe
Grab a bar
20 ohs with an empty bar

Strength- Back Squat- Add 10 pounds onto the number you have been using the last 4 weeks, use 90 percent of that with the percentages below.
5x 40%, 5X50%, 3×60%, 5×75%, 5×80%, Amrap at 85%

Here is a little excerpt  about overhead squats straight out of the Crossfit Journal. If you don’t have this movement, you are not going to learn it with a loaded bar.
“Start only when you have a strong squat and use a dowel or PVC pipe, not a weight. You should be able tomaintain a rock-bottom squat with your back arched, head and eyes forward, and body weight predominantly on your heels for several minutes as a prerequisite to the overhead squat. Even a 15-pound training bar is waytoo heavy to learn the overhead squat”

Wod- Crossfit Benchmark Wod “Nancy”
*if you cant overhead squat, at all, thats ok, we will switch this to front squats. still want you to get a workout in. If you can overhead squat.. but just with and empty bar.. use the bar.
Nancy
5 rounds for time of:
400-meter run
15 overhead squats