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Components
Overhead Squat
Metcon
Metcon
Settings
Location
(All)
CrossFit Chilliwack
Program
Date
Workout
Wednesday - CrossFit Chilliwack
Class
(All)
CrossFit: 5:30 AM
CrossFit: 5:30 AM
CrossFit: 8:30 AM
CrossFit: 12:00 PM
CrossFit: 4:00 PM
CrossFit: 5:15 PM
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Wednesday
Warm-up
2 ROUNDS
20 Mountain Climbers
10 PVC Pass Through
10 Jumping Squats
1-2 ROUNDS
10 Up-Downs
5 PVC Wide Push Press (Behind Neck)
5 PVC OHS
Strength
Overhead Squat (4x3*)
Overhead Squat
*All working sets @ Heavy weight. If you have a 1RM OHS, this should be roughly 90+%. Focus on perfect movement.
Week 3 of 8
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
15 Bar Facing Up-Downs
5 Hang Squat Snatch (135/95)|(95/65)
(Score is Time)
KG BB: (60/42.5)|(42.5/30)
Optional Finisher
Metcon (Time)
3 ROUNDS FOR TIME
50 Air Squats
15 Hand Release Push-Ups
(Score is Time)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, January 19, 2022
Male Clients
Female Clients
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