Barnes Corner CrossFit – CrossFit
Overhead Squat (5 sets pausing ohs + ohs)
5 Sets, building to a Heavy:
Pausing Overhead Squat + Overhead Squat
All repetitions taken from the rack. On the first repetition, a two-second “dead stop” pause is to take place in the bottom of the squat. This is where we confirm our positioning beneath the bar. The second repetition, there is no pause in the motion. Build to a “heavy”, which is a challenging lift for the day, but not an absolute max. Our technique is more important than our number here.
Snatch (12 min EMOM Complex)
Power Snatch + Overhead Squat + Squat Snatch
On the Minute x 12
Set #1, on the 0:00… 50% of 1RM Squat Snatch
Set #2, on the 1:00… 55% of 1RM Squat Snatch
Set #3, on the 2:00… 60% of 1RM Squat Snatch
Repeat this sequence without a break in between three more times through, for a total of four waves (12 minutes). In other words, Set #4 resets back to 50% and starts on the 3:00.
Our aim here is to own all three movements. The weights are not meant to be super heavy… this is technique work. We will sweat and challenge ourselves, but we are focusing on the practice element
Denim (AMRAP – Rounds and Reps)
30/24 Calorie Row
15 Overhead Squats (115/80)
Challenging ourselves on the overhead squat today. We are looking for a load that we can complete 20-25 repetitions unbroken with, if we absolutely went for it when fresh. Other recommendations for weight are 95/65 or 75/55 as we build our overhead squat.
Metcon (10 Rounds for reps)
10 min EMOM
Even: 00:40s amsu
Odd: 00:40s double kb rdl