Burgener -
-Hang Shrug
-Hang Scarecrow
-Hang Muscle Snatch
-(Bar Overhead) - Snatch Drop
-(Bar Overhead) - Snatch Land
-Hang Power Snatch
-3 reps on each movement / 3 rounds total
Skill: Pose Running
30 seconds wall running - lean in at 45 degrees
WOD:
OHS
3-3-3-3-3-3-3
- PVC Warm Up for form
- Next Set with bar
- Work up to max weight for 3 reps
- On 1st set with weight...learn how to drop weights to front and fall back
5 comments:
Overhead squats are one of my favorite lifts.
140#
95 need more practice
This is YOGA for the fit. How many of you can pass the test? Can you raise your hands overhead and squat with your knees and ankles together? Can you get your butt to your heels? How about without leaning forward. Can you keep your spine and arms perpendicular to the ground?
Undoubtably, this WOD is one of the hardest movements in CF. There is so much going on here with:
1. Shoulder Stabilization
2. Ab/back and core stabilization
3. Hip Flexion w/weight in a below parellel position
THIS IS CROSSFIT! If you want great abs for the summer...continue to OHS! :-) Stability is the key. Way to go all.
Just a side-note...a great 1 year goal - would be a bodyweight OHS. 1RM
PS -
135-185-205-205-185-185-135
PR at 3RM
OHS - 65# 2x, 60# 3x
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