HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Pausing Overhead Squats
5 Sets of 1 Rep (empty bar or very light weight)
There are (4) pauses, each for a single second.
Pause #1 - 1/4 of the way down (quarter squat)
Pause #2 - Halfway down (parallel)
Pause #3 - Absolute bottom of squat
Pause #4 - Halfway up (parallel)
B: Squat Snatch
Pausing 3-Position Squat Snatch
On the 2:00 x 5 Sets:
1 High Hang Squat Snatch (pockets)
1 Hang Squat Snatch (knee-level)
1 Low-Hang Squat Snatch (shin, but not floor)
On each rep, pause for a full 2s in the catch position (bottom of squat) before standing.
* build up if perfect
Note: Record heaviest complex
C: Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Published by: Breanne Feudale in Uncategorized