9305 Kings Hwy
King George, Virginia
(540) 315-1246

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Tuesday 12/12

December 11, 2017

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit

Weightlifting

Overhead Squat (Heavy 3 rep)

Conditioning

Over and out (Time)

For Time:

20 Power Snatches (95/65)

20 Lateral Barbell Burpees

20 Overhead Squats (95/65)

20 Lateral Barbell Burpees

20 Squat Snatches (95/65)
Two part workout today, building to a heavy set of 3 on overhead squat. These will come from the rack, prioritizing sound movement over load on the barbell. Taking the teaching points from the overhead squat and carrying them into the conditioning piece. Weight on the barbell should be something that athletes could complete in 1-2 sets if they had to. One weight on the bar today. The limiting factor will most likely be the squat snatches, so our weight will be determined by capacity at that movement. Burpees are lateral over the bar, with no need to stand to full extension before jumping over.

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