IndustrialAthletics – CrossFit
We are finishing our max lift testing for the month of August. How much can you overhead squat?
When picking a scaling for the metcon today, pick one that allows you to keep moving. The combination of these two movements is going to burn out your little accessory muscles quickly. That’s going to make increasingly more difficult, even as the reps decrease. Plan for the entire workout, not just round 1.
Weightlifting
Max Overhead Squat
Overhead Squat
E2MOM 8 Min:
1 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
7 min to find max
Metcon
Metcon (Time)
For Time:
21, 15, 9, 6
Ring Dips
OHS (115/75)
Scaling:
Platinum: As written above
Steel:
For Time:
15, 12, 9, 6
Ring Dips
OHS (115/75)
Brass:
For Time:
21, 15, 9, 6
Pushups (may use box)
OHS (95-75/65-55)
Bronze:
For Time:
15, 12, 9, 6
Pushups (may use box)
OHS (75-55/55-35)