S/S/S:

Overhead Squat

3X5

Increase weight ea set

Weight should be heavier since sets are less than the 5X5 week. Aim to start at a minimum the weight used in set 3 of the 5X5 week.  Aim to go higher.

Video courtesy of CrossFit HQ.  When getting the bar overhead, think “Armpits forward” over “shrug up”

WOD:

“Jenny”

20 min AMRAP

20- OHS 45/35

20- Back Squats 45/35

400m Run

Pic courtesy of CrossFit HQ.  U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

Scaling Options:

OHS – 35/25

BS – 35/25

Run – 500M row

X-tra:

Banded OH stretch – 2 min per side, switching every 30 sec

Pigeon pose on box – 1 min per side