WED JUNE 12, 2019 - CROSSFIT

“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin

Warm-up

3 Rounds
(Empty Barbell or PVC)
5 Snatch Pulls
5 Power Snatch
5 Tempo Overhead Squats (3 Second Descent)
5 Burpees over the Bar or PVC

Strength

Overhead Squat (5 x 1+1+1)

Overhead Squat Complex
5 Sets:
1 Power Snatch
1 Tempo Overhead Squat*
1 Overhead Squat
Every 1:30

Percentages:
60%, 63%, 66%, 69%, and 72% of estimated 1RM OHS
*Tempo - 5 seconds to find the bottom position. 2 second pause in bottom.

Metcon

A: Metcon (AMRAP - Rounds and Reps)

"Slap Happy"
Part 1
In a 5:00 Window...
100 Double-Under Buy-In
Time remaining, AMRAP:
12 Overhead Squats (95/65)
4 Burpee Box Jump Overs (24"/20")Rest 5:00

B: Metcon (AMRAP - Rounds and Reps)

"Slap Happy"
Part 2
In a 5:00 Window...
100 Double-Under Buy-In
Time remaining, AMRAP:
8 Overhead Squats (115/85)
4 Burpee Box Jump Overs (24"/20")Rest 5:00

C: Metcon (AMRAP - Rounds and Reps)

"Slap Happy"
Part 3
In a 5:00 Window...
100 Double-Under Buy-In
Time remaining, AMRAP:
4 Overhead Squats (135/95)
4 Burpee Box Jump Overs (24"/20")

 

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