Monday

CrossFit 190 – WOD

Strength

Overhead Squat (4×3, increasing )

1 Pausing Overhead Squat (3 Seconds in Bottom)

2 Overhead Squats

*for athletes with capacity to squat with proper exterior rotation and depth

* if you can’t get to depth with with just the bar, no weight should be added. Work form first

WOD

Metcon (Time)

For time:

400m Medball Run 20/14

5 Rds

6 Strict pull-ups

9 OHS 95/65

12 Power Cleans

400m Medball Run to finish

*if OHS cannot be done safely front squat to scale
Comp:

7 Strict Chest to Bar

7 OHS 135/95

7 Power Cleans

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