Overhead Squat Friday 1/12/17

30th November 2017 by Sovereign City CrossFit

CrossFit

Warm Up

10 Banded Pullaparts

10 Passthroughs

20 Air Squats

 

Strength

Overhead Squats

3x every 2mins 3@80%

2x every 90secs 2@85%

3x every minute 1@90%

 

WOD

3 Rounds of:

1 minute Deadball Over Shoulders 40/30kg

1 minute Double Unders

1 minute Box Jumps

1 minute Abmat Situps

1 minute Rest

 

CrossFit Lite

Warm Up

Run 100m

10 KB Swings

10 KB Presses

 

Strength Circuit

30 seconds ON/30 seconds OFF x5

Standing Bottoms Up KB Press L

SA Front Rack Walk/SA OH Walk L

KB Z-Press L

Standing Bottoms Up KB Press R

SA Front Rack Walk/SA OH Walk R

KB Z-Press R

 

Abs Finisher

10/8/6/4/2

Leg Lowers

Window Wipers

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