Wednesday, Jan. 4
We going to try a little different rep scheme with the overhead squats today. If you don't know your one rep max we can work up to it and get through this workout. Take your time between sets so you can give a max effort. Check out this video of CrossFit.com's overhead squat workout from Tuesday. They did five sets of three but it will still give you an idea of the position we're looking for and the type of effort we want to see on these strength workouts. You should be close to failure on your last sets. (Ignore the music.)
Workout for Wed. Jan 4
Warmup 2 Min. Run 3 Rounds 10 Fire Hydrants each leg 10 Leg Swings All Directions 10 Goblet Squats 10 Pass Throughs - check grip on barbell 10 Barbell Pushpress (45/22)
Strength Overhead Squat 1X10 @ 60%, 1X8 @ 70%, 1X6 @ 75%, 1X4 @ 80% – rest 2-3 min. between each set.
WOD 21-15-9 Wall Ball Burpees