Crossfit Oshawa – CrossFit
Build to a heavy:
1 Pause overhead squat
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.