FRIDAY 12.14.18

Seaward CrossFit – CrossFit

Overhead Squat (5-5-5)

There is a low volume of total worksets today, make sure the intial load is challenging but allows for a gradual build-up. Ensure proper mechanics and range of motion are being maintained instead of the load being lifted without sound mechanics.

Metcon (Time)

3 Rounds for time:

10 Overhead squats (135lbs/95lbs)

50 Double unders

Fitness

Option 1

Intermediate

3 Rounds

10 Overhead squats (95-115lbs/65-75lbs)

50 Double unders

*Modify to 1:00 of DU attempts if needed

Option 2

Novice

3 Rounds

10 Overhead squats (light load to be done unbroken each round)

5 Double under attempts and 50 single unders

Cool Down

2 rounds NOT for time:

50 Toe touch

:30 shoulder chest opener with PVC

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