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Overhead Squats for 10/5/2016

We have been talking about our strength program for a few weeks now.  In September, we tested our 1 rep max lifts for back squat, shoulder press, front squat, push press, overhead squat, and deadlift.  We instructed everyone to write down their numbers.  Today, we launch the strength program that will span over the next few months.  We will be using percentages of those max lifts as we build strength and perform a retest early next year.

CrossFit Alloy WOD for 10/5/2016:

E2MOM 10 Min:
Overhead Squats
5, 5, 5, 5, 5 (80%)

AMRAP 12 Min:
3 Bar MU
2 Snatches (155/105)
30 Double Unders

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7:30pm – Olympic Lifting with Greene Barbell Club

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  • Scaling:

    Platinum: As written above.

    AMRAP 12 Min:
    1 Bar MU
    2 Snatches (135-115/95-75)
    20 Double Unders

    AMRAP 12 Min:
    4 Jumping Pullups Negatives
    2 Snatches (95-75/65-55)
    20 Double Unders or 60 Single Unders

    AMRAP 12 Min:
    6 Ring Rows
    2 Snatches (75-55/55-35)
    45 Single Unders