Back Squat 5-3-2-1-1 test for 1 RM
15 MIN AMRAP
15 Power Cleans115/85 scale as necessary
25 Double Unders
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4 minutes ON
2 minutes OFF
Start three out of four rounds with a 400m run and one round with a 500m row.
With remaining time of the 4 minutes after run or row complete as many rounds as possible of:
5 Pullups – Scale up to Chest to bar
5 knee to elbow
10 push ups
(rounds 2&4)Continue Reading - >
Thursday, 14 July 2011
Overhead Squat Work: 15 minutes practicing the OHS with coaching guidance.
3 Overhead Squats (On the heavier side but must be able to snatch or clean and jerk bar overhead…no racks)
6 C2B Pullups (scaled as nec)
*Scale OHS to heave Front Squats/Goblet squats if necessary.
via Trident CrossFit.Continue Reading - >
Posted by: Chriss Smith