Wednesday, October 18th

October 17, 2017

A.

STRENGTH:

5 Minute EMOM (from rack)

With an EMPTY Barbell….

2 Overhead Squats with 3 Second Hold in the Bottom Position.

 

B.

5 Minute EMOM (from rack)

Behind the Head Jerk – 2 Reps/EMOM @ 55% 1RM OHS

*Hold 2 seconds with barbell above head. Stay tight and be focused on active shoulders + tight midline.

 

C.

9 Minute EMOM (from rack)

Sets 1-3 - 4 Reps @ 50%

Sets 4-6 – 3 Reps @ 55%

Sets 7-9 – 2 Reps @ 60%

 

METCON:

15-12-9-6

OHS @ 60% 1RM

40-30-20-10

Ab Mat Sit-Ups

Share on Facebook
Share on Twitter
Please reload

Featured Posts

Happy Memorial Day from CrossFit Burien!

May 30, 2017

1/1
Please reload

Recent Posts

November 8, 2019

November 8, 2019

November 7, 2019

November 6, 2019

November 5, 2019

November 4, 2019

October 30, 2019

October 30, 2019

October 29, 2019

October 27, 2019

Please reload

Archive