22.03.03

3
Mar

22.03.03

IRIDIUM CrossFit – CrossFit

High skill heavy day.
Perform 5 heavy sets.
Use 75-85% of 1-rep overhead squat.
Keep the volume low before Open Workout 22.2.

Warm-up

2 sets:

:20 mountain climbers

:20 jumping jacks

:20 up-down

8 plate squats

8 PVC pass-throughs in a squat

Weightlifting

OVERHEAD SQUAT REVIEW

PROGRESSION

Behind-the-neck push jerk

Overhead squat

1 set:

2 PVC Sots presses (quarter squat)

2 PVC Sots presses (above parallel)

2 PVC Sots presses (below parallel)

2 empty-bar Sots presses (quarter squat)

2 empty-bar Sots presses (above parallel)

2 empty-bar Sots presses (below parallel)

EMOM 8:

1 power snatch

1 snatch push press

2 sots presses

BUILD-UP

1 set (building):

8 overhead squats

5 overhead squats

3 overhead squats

3 overhead squats

Overhead Squat (3-3-3-3-3)

Cool Down

Accumulate:

1:00 banded shoulder stretch/arm