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There are two great options for your overhead squat grip-width:

  1. Use the same grip you use for the snatch
  2. Use a grip slightly-closer than (1.). Although it requires more mobility, it’s definitely more stable.
  3. (Bonus) Front squat if the overhead position isn’t stable. You’ll still have to keep a vertical torso to be successful for the volume of reps required today.

Elise and Michi

ARTICLES

+ “Own” the Weight: Moving Beyond PR-Dominated Thought – Beyond the Whiteboard

CrossFit WOD for STAR WARS DAY Friday, May the Fourth (Be With You)

NANCY

5 rounds for time:
400m run
15 overhead squats, 43/29kg

Performance: 52/38kg
Fitness: front squats, 35/25kg

Post time to whiteboard!

Olympic Weightlifting WOD – Buffer Week, Day 3/3

squat (of choice) max, rack jerk max

Come to the Foundation Barbell Town Hall Meeting this Saturday 5/6 at 10am.

Gymnastics Strength WOD

still rings, hamstring development

Kettlebell WOD

deadlifts

Simple & Sinister

Jon, Elise, and Michi preparing for some overhead squats

ARTICLES

+ A Battle For the Heart of Yoga – When One Big Company Picks On One Yoga Teacher – Elephant Journal
+ The Truth Behind Kino’s Letter – Elephant Journal

CrossFit WOD for Wednesday 3/21

for time:
40 kettlebell snatches
40 kettlebell cleans
40 HSPU

Post time to whiteboard!

Olympic Weightlifting WOD

snatch DL + snatch
back squats

Powerlifting WOD

back squat
press
deadlift

Kettlebell WOD

Double Bell Complex for 12 minutes:
2, 4, 6, 8, 10, etc.
swings
clean
push press
squat

then

3×10
a) strict sit ups
b) pull ups

3×20
a) side bends, (10/side)
b) bent-over-row

Zander E, Kelsey N, Elise T

Similar to yesterday, our goal for the WOD is to get comfortable with a heavy clean complex (vs yesterday’s snatch complex). Then we’ll challenge your muscular stamina with the AMRAP, which is shorter than the recent 18.1. LET’S GET AFTER IT!

ARTICLES

+ Coffee Is Good For You – National Geographic

CrossFit WOD for Tuesday 2/27

EMOM for 18 minutes:
a. 2 deadlift + high pull + clean
b. 3 muscle-ups

AMRAP in 12 minutes:
4 T-pushups
8 squat thrusts
12 squats

Post heaviest load and score (total reps) to whiteboard!

CompEx WOD

MFT #1399

Gymnastics Strength WOD

muscle-up drills

HIIT WOD – 12pm

:40 on/:20 off x 4
– jumping jacks
– squat jacks
– push-up jacks
– jumping lunge jacks

:90/:30 for 10:00
3 shuttle run, 20’
6 twisting v-ups
9 mb squat thrust + wall chest pass
12 mb push press

AMRAP in 10:00
5 sandbag squats
10 sandbag deadlifts
150′ sandbag drag

HIIT WOD – 5:30pm

SET 1

10 rounds:
1 tire pull or farmer’s carry 30’
30’ walking lunges
40 jumping jacks

SET 2

4 rounds, :45 on/:15 off
sandbag pause squat
plate walk overs
windmills
ramp sprint

SET 3

Holds, 1:00 min on/:10 off
wall sit
arch
side plank, R
boat pose
side plank, L
glute/hip bridge
hang
hollow
reverse plank
wall sit