Over Head Squat - Metcon

Tuesday, April 2, 2019

CrossFit Golden - Lacey/Janet

12:00 PM ~7 of us

Warm Up

400m Run

2 Rounds of
10 air squat
10 pass through
10 pvc back squat
10 btn snatch press
10 oh pvc duck walk
10 sotts press
10 ohs (dump last one on second round)

Overhead Squat

Six sets of:

Overhead Squat (3)

Rest 2 minutes

Start around 70% of your 1-RM and build in load over the course of the 6 sets.

Bail the last rep of the first set:  drop knees forward and keep arms straight and drop backwards

55
60
65
70
70
70#

Coaching points - fight for position and avoid butt wink, facing the wall and squat to 12" box work on keeping torso raised, belly tight and pushing knees out to slowly work into a stable position at the bottom

I did this on the last two sets and maintained a reasonable position at 70#

Metcon

For time:

Run 1200 Meters
20 Squat Snatches (135/95 lbs)

800 in 5:00
1200 in 7:50
20 power snatches 75# at 13:25

Scaling to power snatches was appropriate.  I got some good coaching on my overhead squats.

Reverse Hyper
2x8x90#

Foam rolling