Wednesday, March 14th

March 13, 2018



Overhead Squat
Take 15-20 Minutes to Build to a Heavy Set of 10 for the Day




18 Minute AMRAP:
15 Burpees
12 Dumbbell Overhead Squats (6/side) (50/35)
9 Chest to Bar Pull-Ups

6 Alternating Pistol Squats


Longer AMRAP chipper today. In order to hit the desired stimulus of constant movement for 18 minutes, weight on the dumbbell should be something that athletes are capable of completing in 1-2 sets each round. Also looking to pick a variation for chest to bar pull-ups and pistols that athletes can find a consistent rhythm with, again completing in a maximum of 2 rounds. Looking to move for the majority of the time domain today. This workout really starts to set in just past the 10 minute mark. 


**Don't have pistol squats or even know what the heck that is?  Check out the video below for some scaled options for the WOD today. 




Share on Facebook
Share on Twitter
Please reload

Featured Posts

Happy Memorial Day from CrossFit Burien!

May 30, 2017

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