Tuesday 8.25.15

Chelan Valley CrossFit - Group WOD

Warm up (No Measure)

3 rounds:

Strict Pull-ups x 4 reps

Weighted Lunges x 8 each leg

Russian Twists x 12 reps w/ kettlebell


Spencer Arnold Warm up

Pause Power Position Snatch (Find 1 RM)

The goal for this cycle is to clean up our technique. Your 1RM should be a clean rep and should not compromise form.

Overhead Squat

If you struggle with the overhead squat, find your 1 RM with this movement. If you struggle with the bar, do a 10 minute EMOM 10 PVC overhead squats.

Test week/ Day 2 (Time)

6 minute AMRAP:

6 OHS (135/95#)

6 Strict HSPU

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