WEDNESDAY

STRENGTH:

snatch grip push press (behind neck) + 3 overhead squats. 2-3 second pause on the 1st overhead squat

1 + 3 x 5

Progression in weight. Work on form and technique!

Check out this very informative video on the overhead squat and mobility issues and how to correct them…

CrossFit WOD:

50-40-30-20-10

Calorie row

wall balls 20#/10′ 14#/9′

*** 5 burpee penalty after every wall ball drop or break in wall balls.

LEVEL 1:

SKILL:

Overhead squat technique off the rack

5 x 3

CrossFit WOD:

35-30-25-20-10

Calorie row

Wall balls 10#/9′ 8#/8′

*** 3 burpee penalty after every wall ball drop or break in wall balls.