Wednesday 11.21.18 - CrossFit

A. Overhead Squat 5 x 4

Within 15 minutes:
Overhead Squat
– 5 sets of 4 reps
Rest as needed

B. 10 minute AMRAP of Bar Muscle-Ups, Dead Ball to Shoulders, and Burpees

In teams of 2:

As Many Rounds and Reps as possible in 10 minutes:
– 3 Bar Muscle-Ups
– 4 Dead Ball to Shoulders @ 70/50 kg
– 5 Burpees

You go, I go

C. Alternating Sets: Deficit Push-Up, Side Plank with Powell Raise

3 sets, for quality, of:
C1. Max Deficit Push-Ups 3 inches (2020 tempo)C2. 6-8 Side Plank with Powell Raises (1111 tempo)Use 20kg plates for the deficit push up and get your shoulders to touch the plates at the bottom of the rep.

Powell Raise can be done in a side plank on the knees. View on WodUp

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