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Components
Overhead Squat
Metcon
Settings
Location
(All)
CrossFit Chilliwack
Program
Date
Workout
Friday - CrossFit Chilliwack
Class
(All)
CrossFit: 5:30 AM
CrossFit: 8:30 AM
CrossFit: 4:00 PM
CrossFit: 5:15 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
Friday
Warm-up
2 Sets (10:00 CAP)
1:00 Bike (ez)
10 Groiners
10 PVC Pass Throughs
10 PVC Overhead Squats
Into
2-3 Sets (Time dependant) *
:45 Bike (mod)
5 Inch Worms
5 Overhead Squats
:20 Pause in the bottom of OHS
*Can be performed with an empty Barbell after the first round.
Strength
Overhead Squat (2x3)
Overhead Squat
2x6
2x3
Overhead Squat
*All working sets @ Mod-Heavy weight. If you have a 1RM OHS, the sets of 6 should be roughly 85%, the sets of 3 should be roughly 90%. Focus on perfect movement.
Week 2 of 8
(Score is Weight)
Workout
Metcon (AMRAP - Reps)
EMOM x 16 MINUTES
MIN 1&2 - 20/15 Cal Bike + Max Overhead Squats (75/55)|(45/35)
MIN 3 - 15 Hang Power Snatch
MIN 4 - Rest
(Score is Lowest Reps)
KG BB: (35/25)|(30/20)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, January 14, 2022
Male Clients
Female Clients
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