Overhead Squat Ladder 1-15 for time

That is… 1 rep, rack the bar (on back or on rack)… 2 reps, rack the bar… 3 reps, rack the bar… etc. until 15 unbroken reps, rack the bar.

Elite/advanced = 95/65

Obviously you want to choose a weight that you can do 15 reps of unbroken!!!

I really like this blog post by Chris. What’s your list look like so far?

Apparently, Will found a way to make thrusters even harder

A. “Nancy”
5 rounds for time:
400 m Run
15 Overhead Squats (95/65)

B. Toes-to-bar to L-sit (hold) to toes-to-bar. Accumulate 75 seconds in hold.

Quick transitions

A. Snatch balance 2-2-2 (90% effort)

B. 3 Rounds as quickly as possible Not For Time of:
15 BB Over Head(OH) Squat
15ea Barbell(BB) Step Up (step up to a 90 degree angle)
15ea BB Lateral Lunge
15ea BB OH Lunges
15ea BB Reverse Lunges

C. Accumulate 60 seconds in an L-sit. Begin each attempt by raising toes to bar and then lowering to an L for the hold.

Nicole

Snatch heavy single; 85% of that 3×1

Overhead Squat 3×2 (approx 80% of 1RM)

5-4-3-2-1-2-3-4-5
single leg squat variation, left
single leg squat variation, right
box jump squat start to squat landing
rest 60 seconds

* aim to make each round more difficult on the way down and keep it as difficult as possible on the way back up.

Hollow rocks, and lots of them

On Monday, August 3, the gym will be closed except for a team workout at 9AM.

8 rounds of 50 yard sprints with 30-45 seconds rest; 90-100% on all efforts

then:

Overhead squat 10-10-10-10-10

Sprint

“Nancy”

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post caption to comments

Every Seconds Counts – The DVD
I’m planning on ordering in a DVD of Every Seconds Counts (http://store.crossfit.com/products/every-second-counts-dvd). Shipping is $23 whether I order 1 or multiple. If you want a copy let me know and we can order together.

Unlimited

A. Power Snatch/Snatch Balance/OHS – 1.3.5 x 3 sets; 180 sec rest b/t sets
5 min rest including 3 min at end of last set
B. Dead Lift – 55% or 77% of 1RM** – 8 sets of 2 reps; 45 sec only b/t sets
3 min rest after last set including 45 sec
C. Press – 5 x 5; 120 sec rest b/t sets

** 55% if you are training tomorrow. 77% if you are not. If doing 55%, focus on bar speed – get it off the floor with as much speed as possible.

3x/Week

Also do:
5 rounds of 40seconds all out rowing; 20 seconds rest

If you are in a time crunch, do B & C and then the rowing.