WOD September 14th 2013

Saturday September 14th

  

Strength

CrossFit - Coaching The Overhead Squat with Justin Bergh
CrossFit - Coaching The Overhead Squat with Justin Bergh

Overhead squat - 3 sets of 5 @ 60% of max snatch

 

Snatch/Clean Complex - 3 sets of 5 reps @ 50% of snatch

 

1 rep = 1 hang snatch, 1 hang  clean, 1 hang snatch,1 push press.

 

Key here, no squats, and a lot of shoulder and trap involvement. 

 

Try to do all 5 reps without setting the bar down. Only rest between sets.

 
 

 

WOD 

Aerobic capacity

For 15 minutes...

Pick one: Run/Row

30 sec. on
30 sec. off

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