Warmup:
12 Cals Ski Erg
10 Squat2Stands
10 Thoracic High Fives
10 PVC Pass thrus
10 PVC around the worlds
10 PVC OHS
10 Over & backs
10 Iron Cross
10 Bow to Bends
S/S/S:
Overhead Squat
3X5
Increase weight ea set
Video courtesy of Catalyst Athletics.
Again, our goal this cycle is getting stronger and more efficient in the Overhead Squat to help you stabilize your catch position in the Snatch as well as having more strength in the end range of any OH pressing motion. With the work sets dropping to 3, look to go heavier per set than we did on the 5X5 week.
WOD:
3 Rounds:
3 Min AMRAP, 2 Min Rest B/w Rounds
Reps 2-4-6-8-10-etc…
Deadlifts (225/160)
Bar Facing Burpees
*Restart rep scheme after each round
Score each AMRAP separately
Video courtesy of Train FTW. Some quick tips on efficiency on the bar facing burpees.
Keep your deadlift form dialed in on this one. Don’t let the back start rounding. As stated above, after each rest period, you will start back at 2 deadlifts, 2 bar facing burpees, 4 deadlifts, etc…
Scaling Options:
Bar weight -> 185/130 -> 165/115 -> as needed
Burpee over bar -> burpee to bar step over
Joint Strike CrossFit 