A. Overhead Squat
Build to a heavy 2 reps for the day in 12 mins
M:
5 Sets
3 MIN AMRAP
12 Cal Row
6 Burpee Pull Ups
rest 1:30
Program Notes:
We start this week off with an Overhead squat double. This is taken from the rack. If your mobility prohibits a quality overhead squat then you can back squat or front squat.
OUr conditioning today are AMRAP intervals using Rowing and burpee pull ups. These are both movements that have shown up in the open. The working time of 15 mins is an increase from 12
last week. This style interval work is intended to improve your ability to go harder longer in the 8-12 min workout range that is commonly found in the CrossFit open.
You need to be moving aggressively for each round so scale accordingly so that you have an intense output all 5 rounds.
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+ Burpee Chest to Bar
Intermediate: Same As RX
Scaled: Burpee Jumping Pull Ups, 9 Cal Row
Beginner: Burpee + appropriate pull up scale, Rowing Cals in :30