Industrial Athletics – CrossFit
We will start today with heavy overhead squats. Work on keeping your core tight and press hard against the barbell that is over your head.
Use that overhead squat work as a warmup for the metcon. Pick a snatch weight that you can do unbroken, or almost unbroken for the entire AMRAP.
Overhead Squats 3 Rep E2MOM`
E2MOM 10 Min:
Overhead Squats
3, 3, 3, 3, 3 (85%)
Metcon (AMRAP – Rounds and Reps)
AMRAP 8 Min:
3 Squats Snatches (155/105)
10 BJ (30/24)
Scaling:
Platinum: As written above. Must jump up.
Steel:
AMRAP 8 Min:
3 Squats Snatches (135/95)
7 BJ (30/24)
Brass:
AMRAP 8 Min:
3 Hang Squats Snatches (115/75)
10 BJ (24/20)
Bronze:
AMRAP 8 Min:
3 HP Snatch w/ OHS (95-75/65-55)
7 BJ (20/short box)