CrossFit Siloam Springs – CrossFit

Overhead Squat (5 x 3)

After air squats and shoulder warm-ups, start with light KB or DB single arm OH squats ( two sets of 5 each arm.) Then with barbell, work up to doing squat snatch into 5 OH squats at 95/65 (two sets of 5.) If you’re not ready for that weight, find a weight that you can do this for 5 reps with complete control. Then challenge yourself on 5 x 3 from the floor, no squat snatch required. Post 5 x 3 weight used.

Metcon (AMRAP – Reps)

2 rounds(keep track of total reps):

1 minute AMRAP each:

Burpee to verticle extension with jump

Power snatch, 75# / 55#

Box jump 24″ / 20″

Wall ball, 20/14

Ring knees to elbow

Rest 1 minute