Wednesday July 18

Today’s class- Much more difficult than it looks.
If you are newer to this movement drill technique, if you want to go heavy.. please go heavy

Warm up-
Over head squat therapy. If you think you have a perfect over head squat……. you don’t. Practice
At least 30 pvc before you pick up a bar.

***Practice taking the bar off the rack (like you are going to back squat) and push jerking or split jerking the bar overhead for your squats. If you don’t like re-racking the bar on your shoulders after your last rep, lower or drop the bar in front of you like you would a snatch. DO NOT DROP BARS WITH ONLY 10 PLATES ON THEM.

Overhead squat 3-3-3-3-3 reps

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CrossFit WOD 180114 Tips With Rory McKernan
The Overhead Squat

Heavy overhead squats challenge your strength while demanding solid mechanics and good flexibility. Athletes at all skill levels should attempt overhead squat triples. Experienced athletes can go as heavy as possible, while newer athletes will use this workout as an opportunity to drill the movement.


Quick review of the power snatch before we start the wod, Pick a weight you can go fast on. This is a Hero Wod.

75 Snatches for time at 75/55

DON NOT DROP BARS WITH ONLY 10 POUND PLATES ON THEM… 15’s are ok.. but not 10’s