Wednesday 7/9 WOD

Main – CrossFit

Today we practice the Overhead Squat. This movement is great not only for Snatching, but for teaching our bodies proper balance, mobility, and movement mechanics. As you complete this exercise, do not go for much weight, but rather for technique and balance. Find the “sweet spot” to make it a repeatable movement.

For the WOD, push through each round, since you have 1 minute rest in between. Please stay safe during the Farmer’s Carry and do not drop a KB on your foot, or injure your back trying to run with KBs in your hands.

For Road To Crush Athletes, make sure the Gymnastics WOD is done with the best technique possible, even if each of the elements must be scaled. Each round is to be done with speed and accuracy, and plenty of rest in between.

Happy WODding!

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Coach’s Choice


:20: Overhead Squat (Follow Rep Scheme)

12min EMOM
3 Overhead Squats


:40: Metcon (Time)

3 Rds For Time:
20 Cal Row or 200m Run
20 KB Swings American @32/20kg
100 Farmer’s Carry
1min Rest

Road To Crush

Metcon (3 Rounds for time)

3 Sets Of:
5 Bar Muscle Ups
5 Pistols Each Leg
5 Strict HSPU
Rest Until Fully Recovered Between Sets

Muscle-ups (10min Of Practice)

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