Wednesday January 18, 2023

CrossFit

Main

A. Overhead Squat
0-2min: 3 OHS 35%
2-4min: 3 OHS 45%
4-6min: 3 OHS 55%
6-9 min: 5 OHS 65%
9-12 min: 5 OHS 75%
12-15 min: AMRAP OHS 85% *goal is 5+ if possible.

Longevity

Main

Tempo goblet squats
6 sets of 5 (same time frame as CF classes on the barbell, but they will use DB/KB)
5 tempo squats each set- increasing load- tempo is 5 count down-5 count in bottom and 1 up!

QuickFit/ At home WOD

Main

E2min x 12 min (6 sets): DB overhead squat x 5 each side (10 total)
Try to increase load every other round- 3 sets.