Thursday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

2 sets:

:20 mountain climbers

:20 jumping jacks

:20 up-down

8 plate squats

8 PVC pass-throughs in a squat

-Then-

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)

Skill/Strength

Metcon (Weight)

EMOM 8:

1 power snatch

1 snatch push press

2 sots presses

-Then-

1 set (building):

8 overhead squats

5 overhead squats

3 overhead squats

3 overhead squats

Workout

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

Use between 70-75% of 1RM

Cool Down

Warm-up (No Measure)

FLOW STRETCHING

2:00 Olympic Wall Squat

2:00 Saddle

2:00 Seated Fold Forward

2:00 Rebound

(No Measure)