Warm up
wrist mobility 2 minutes a wrist
Shoulder mobility 2 minutes a shoulder
50 air squats
20 Overhead squat
Review points of performance of all movement. This doesnt look like much but including your warm up set and the amount of weight you are using this going to take the entire hour.
We are going for 3 rep maxes on the last three movements.
All Strength
20 Rep Back squat day…. YAAAAAAAAYYYYYYY
Warm up with empty bar, do at least 4 sets of 7 building to your 20 rep number
Front squat 3-3-3 reps
Thruster 3-3-3 reps
Push jerk 3-3-3 reps
Scroll for scaling options.
Post weights for score
Related:
• CrossFit WOD 180108 Tips With Rory McKernan
• The Front Squat
• The Thruster
• Coaching the Thruster With Cameron Soden
• The Push Jerk
Scaling
There is no need to scale this workout. Less experienced athletes should focus on consistent mechanics and only add weight when they are comfortable with the lifts.