Overhead Squats

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

1 Min Row/Bike

1 Min PVC Pass Through

1 Min PVC Overhead Squats

BB Work

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

2 Rounds

30 Sec Plank

10 BB Pausing Overhead Squats (2 Sec)

5 Walkouts

Weightlifting

Tempo Overhead Squats (1-1-1)

Sets of 50%-55%-60%

Tempo: 5 Seconds Down, 2 Second pause at bottom
Not looking for a heavy 1 rep. The Percentages are based off your 1 RM Overhead Squat

Pausing Overhead Squats (1-1-1)

Sets @ 65%-70%-75%

Pause: 2 Seconds in Bottom

Metcon

Hot Mess (Time)

2 Rounds

25 Overhead Squats 95/65

15 Burpees

RX+

2 Rounds

25 Overhead Squats 115/85

35/25 Cal Bike/Row

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