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Components

Overhead Squat

Sean's Partner WOD

Settings

Workout

11/12/2016

Yoga/Mobility

Shoulder Stability.
Holding and KB overhead, bottom side up. 1 minute per side.

Warm-up

Ginger Clean and Jerk Warm Up

1. Front Squat
2. Down and Finish
3. Front Squat
4. Hang to Front Squat
5. Shin to Front Squat
6. Squat Clean and Press
7. Squat Clean and Push Press
8. Squat Clean and Jerk

Skill/Strength

Overhead Squat (10 Rep Max)

Overhead Squat

WOD

Sean's Partner WOD (Time)

In a team of 2; Divide reps as needed. Partners RUN TOGETHER. If you have a speedy partner, you can't touch the bar until both parnters are back !
For Time
400 m run
64 Deadlifts
400 m run
46 squat clean
400 m run
28 snatches
400 m run
Rx: 135/95: 85/65; 75/55
Rx+: 185/135; 135/95; 95/75

Want to see some of these movements in action? Check out our .

Whiteboard:

Saturday, November 12, 2016

Male Clients

Kevin
Martinez

9 AM CrossFit

1 x 10 @ 185 lbs

christopher
buechler

9 AM CrossFit

1 x 10 @ 170 lbs

Brendon
Jimenez

Open Gym 8am

1 x 10 @ 135 lbs

Shoulders are shot from EOD WOD

Clark
moncure

9 AM CrossFit

1 x 10 @ 105 lbs

Sean
Gifford

9 AM CrossFit

1 x 10 @ 105 lbs

Female Clients

Andrea
Sierra

9 AM CrossFit

1 x 10 @ 55 lbs