For those who have yet to complete the crossfit total and 1/2 Cindy, email me and we can figure out a time when you can stop in and do it. I will be announcing the date for the finals this weekend. Also, It will be a lot easier for all of you to begin tracking your workouts in a log because now you know your one rep max and some of the training to come will be done at a percentage of that one rep max. A log will take the guess work out of training and allow you to focus more on lifting than trying to think how much weight to lift. I would like to congratulate everyone on Wednesday night as well it was a fun evening and it was nice to see a lot of people get some pr's! Enough with that lets get back to business.
Today we are going to work on our overhead squats. This lift always causes trouble with a lot of us in crossfit. It is a difficult lift to learn. But if it was easy everybody would be doing it. So after the warm-up today everyone will work slowly on building up the over head squats. Lets get the form down first then add some weight a little later.
Metcon
For time
15-12-9-6-3
Overhead Squats
Hang Power Cleans
Box Jumps
(All OHS weights must be cleared by a coach first)
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195 air squats on Wednesday and my quads are totally smoked right now. This could get interesting.
ReplyDeleteOHS are interesting in themselves. thanks for ruining my friday derek.
ReplyDeleteLOL!
ReplyDeletewod 8:48 felt good on the ohs, all unbroken at 75lbs.
ReplyDeletemetcon: 7:59 @ 65#...elbow tendinitis, wanted to go 75#, oh well.
ReplyDeleteOHS are coming along. they didnt feel AS awkward as usual.
WOD: 75#, 7:33*, end of bar broke off mid wod and lost time putting it together, probably 20-30 secs. OHS are improving.
ReplyDeleteWOD: 8:47
ReplyDeleteOverhead Squats #25, wish I had a longer bar so I could have spread my hands out farther for a deeper squat.
Hang Power Cleans
Box Steps 14"
WOD: 8:21
ReplyDeleteUsed the women's bar. Overhead squats were hard but the hang power cleans easy at that weight.