Crossfit Oshawa – CrossFit


Build to a heavy:

1 Pause overhead squat
Stable Shoulders

The overhead squat is only as effective a training tool as the athletes ability to maintain the function of shoulder stability.

Metcon (AMRAP – Reps)

2 rounds with 1 min spent on each station for total reps of:

Min 1 – Row/Bike/shuttle Run

Min 2 – Thrusters 115/75 lbs

Min 3 – Chest to bar pull-ups

Min 4 – 10 Overhead Squats 115/75 lbs

Min 5 – Bar muscle ups

Min 6 – Rest
Athletes should be focused on narrowing down on the skill of these movements today, the goal is max repetitions, however with 19.4 around the corner athletes should consider this as achieving “total quality repetitions.

We have built in a lot of intensity over the beginning of the weeks program, now is time for practice but with a high heart rate.