Monday, April 8th, 2019

CrossFit Prince George – WOD

The goal for todays overhead squat strength session is to continue building strength and comfort in the snatch receiving position. Technique and proper core and shoulder activation is paramount. Either work up to a heavy set or choose a medium to heavy working weight and complete all 6 sets.

Todays wod, similar to the benchmark “Helen”, should be completed within 12 minutes. Dont push too hard on the Row until the last round. Keep moving on the abmats and pushups. Try to keep the Pushups either unbroken or broken up into 2 sets. Scale accordingly to maintain a high intensity.

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Warm-up

3 Rounds

20 Alt Box Step Ups

10 Russian KB Swings

5 DB Z Press/ side

30 sec plank

Hip and Shoulder Mobility

Overhead Squat Prep

3 Rounds

3 Snatch Press

3 Overhead Squats

Start light and increase weight each round

Strength

Overhead Squat (6 x 4 )

WOD

Metcon (Time)

3 Rounds

500m Row

21 Abmats

12 Push Ups

Goal: 9 – 12 minutes

Core

3 Rounds NFT

20 Hollow Rocks

20 L KB Midline March

20 R KB Midline March

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