CrossFit Siloam Springs – CrossFit
Overhead Squat (5 x 3)
After air squats and shoulder warm-ups, start with light KB or DB single arm OH squats ( two sets of 5 each arm.) Then with barbell, work up to doing squat snatch into 5 OH squats at 95/65 (two sets of 5.) If you’re not ready for that weight, find a weight that you can do this for 5 reps with complete control. Then challenge yourself on 5 x 3 from the floor, no squat snatch required. Post 5 x 3 weight used.
Metcon (AMRAP – Reps)
2 rounds(keep track of total reps):
1 minute AMRAP each:
Burpee to verticle extension with jump
Power snatch, 75# / 55#
Box jump 24″ / 20″
Wall ball, 20/14
Ring knees to elbow
Rest 1 minute