Tagged as: overhead squats

Monday

Skill

Overhead Squat-work up to heavy 3rm

Conditioning:

150 reps for time-Partner Squat Clean

Find weight you can agree on that is challenging.

(1 bar per group)

15 minute time cap

Getting use to a wrist in that front squat position is not easy. Some would rather cross arms to compensate for a lack of mobility and technique. We believe that rolling your bar over your palms (as seen in the female lifter) is most functional. An arms crossed position does not allow for transferability overhead such as clean & jerks, and thrusters. Learn to set the bar on your shoulders and you’ll find your wrist to hurt so much. Wrist straps help as well.

 

Tuesday

Skill:

External Rotation/Shoulder Prehab (video)

Conditioning:

“Nancy”

5 Rounds:

400m Run

15 Overhead Squats (95/65)

Time Cap 2ominutes

 

Monday

Please read “Help Keith Heel”

By: Kevin Kemp (member of CrossFit Naples)

Hey Everyone,
You may already know that recently my twin brother, Keith, shattered his heel bone while playing at the park with his 2 1/2 yr old son. Due to the severity of his injury it unfortunately means he will be out of work for at the least 12 weeks. Also, since he doesn’t have health insurance his healing process is taking even longer since no Dr. will even see him or attempt to do work on his injury. The surgery is complicated, takes a team of specialist, and of course will be quite expensive.

I know Keith is the last person who would ever ask for anything from anyone, but i was hoping we could all come together and help for support or even for a small donation. Every little bit counts, and would be greatly appreciated and helpful in this difficult time for Keith and his family.

In trying to help with Kevin brothers situation the idea was thrown about doing a fundraiser in which 5 or 10cents is donated for every rep completed in the conditioning workout on Saturday. Their is no limit in how much you donate but we thought this would be a fun way to help my brother out.Call Kevin or one of the coaches for more details…Spread the word. All Members and Non-members are welcome Saturday for the fundraiser.

Burgener or USAW Warmup

Overhead Squat 5-5-4-3-3
(15min)
Balance, Accuracy, Coordination, Stamina:
Snatch
3 reps on the minute every minute for 10min
Your starting position should begin in the pulling position (aka dead-lift position)  the catch position of the snatch should end in the landing position (aka air-squat position). Any deficiency in this starting-ending position will severely  affect your lifts.

Weight…Wait!

Overhead Squat 2-2-2-2-2

Rest as Needed

6 sets:

3 Power Snatch

3 Hang Squat Snatch

(work up to a challenging weight)

Rest 3minutes between sets

Weightlifting gear…even the protein shake counts as gear. Don’t leave home without them.