WEDNESDAY

Strength

For load

 

Overhead Squats

5×2 increasing weights to 90%+

 

@ 2:00

 

Having a strong Overhead squat is such a great tool in developing your overall ability within CrossFit as it requires a great blend of strength, mobility.

WOD

 

4 rounds for total calories:

 

On a 2-minute clock:

10 power snatches 40/30kg

20 situps

Max-calorie machine in the remaining time

 

Rest 2 minutes between each round.

 

Active: 35/25

 

Lifestyle: 30/20

 

Choose a weight you can TNG for 10 reps for at least 2-3 rounds. Your goal should be to get through the sit ups and snatches and onto the rower with around 45 seconds to a minute to row each round. If this isn’t achievable then reduce the reps of the snatches and burpees.