A. Front Squat or Overhead Squat
5 Reps E:2:00 x 5 Sets
M:
CrossFit WOD 12-27-24
2 Rounds For time
50 Alternating Dumbbell Snatches 50/35
50 Wall Ball Shots 20/14
Program Notes:
Today,like Monday, we start off with some squat strength under time duress. You will have about 1:40 rest between sets. Aim for weights in the 65-85% range.
The Squats are taken from the rack today and you get to choose which squat you work with. My recommendation is that the overhead squat should only be reserved for those
who have full ROM/mobility capabilities.
Our metcon today is a tester style workout straight from HQ. This is a short to moderate time domain workout. Push yourself to handg on to the movements and take out big chunks of work.
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
RX+: Can you go unbroken all day?
Intermediate: Same as Rx
Scaled: 35/20, 14/10
Beginner: Consider reducing repetitions if really new, using air squats instead of wall balls and light DBs for the snatches