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Wednesday, November 13th Crossfit Workout of the Day

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Warm Up

2 rounds:
10 pass thrus
10 OHS (RD 1: pvc, RD2: empty bar)
10 behind neck snatch grip presses
:20 overhead KB hold
:20 box shoulder stretch

Strength

Overhead squat
5×5

Level 1: Work across, stay light, and work on technique.
Level 2 & 3: Increase weight each set, working to a moderate set of 5.

Level 1: OHS less than ½ bodyweight.
Level 2: OHS ½ to ¾ bodyweight.
Level 3: OHS ¾ to greater than bodyweight

Conditioning

5 rounds for time
10 power snatches (75/55)
15 wall balls (20/14)