overhead squats

Monday, October 29

CrossFit using a single dumbbell: 10 weighted pull-ups 40 overhead lunges (20 each arm) 10 weighted pull-ups 30 snatches, alternating arms (15 each arm) 10 weighted pull-ups 20 overhead squats (10 each arm) 10 weighted pull-ups 10 Turkish get-ups (5 each arm) 10 weighted pull-ups Longevity 10 ring rows 40 lunges (20 each leg) 10

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Monday 11/13

  Hoosier CrossFit Overhead Squat 1-1-1-1-1 reps Front Squat 1-1-1-1-1 reps Back Squat 1-1-1-1-1 reps QuickFit In teams of 2, partners alternate as needed to complete: AMRAP 10 Min: 10 burpee box jump or step-overs 10 alternating single-arm dumbbell snatches

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Wednesday 10/11

Hoosier CrossFit: Complete as many rounds as possible in 7 minutes of: 50 double-unders 10 overhead squats *rounds should take between 1-2 min to complete, scale accordingly. QuickFit:  A. Three sets of: Alternating lunges x 6-8 reps per leg Rest 45 seconds Close-grip push-ups x 8-10 reps Rest 45 seconds Side planks x 30-45 seconds

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Monday

CF: AMRAP 20 minutes of: Run 400 Meters Max rep overhead squats * goal is 5-10 rep range each round Level 3: 400m Run (sub 8 min mile) Level 2: 300m Run (8-10 min mile) Level 1: 200m Run ( 10+ min mile) *scale as needed to bike x 3 Level 3: OHS x body

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Thursday

21-15-9 reps, for time of: Bar Facing Burpee Overhead Squat, 95/65 lbs Chest-to-bar Pull-up Level 2: Bar facing burpee OHS 75/55 pullups Level 1: bar facing burpee (step over) OHS/back squat 55/35 pullups/body rows    

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