Monday June 18th

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.
5 rounds for time of:
400-meter run
15 overhead squats

Men: 95 lb.
Women: 65 lb.

Scroll for scaling options.

CrossFit WOD 180605 Tips With Rory McKernan
• From the vault: “Nancy” WOD Demo
• From the vault: WOD 120603: “Nancy” Demo With Reebok CrossFit Velocity

This benchmark couplet is meant to be light and fast. Reduce the load on the overhead squat so you can perform all the reps unbroken and still run fast.

Intermediate Option
5 rounds for time of:
400-meter run
15 overhead squats

Men: 65 lb.
Women: 45 lb.

Beginner Option
4 rounds for time of:
400-meter run
10 overhead squats

Men: 45 lb.
Women: 35 lb.