CrossFit First Creek – CrossFit
Overhead Squat (5×5)
4 sec descent, 2 sec pause in bottom of squat. + 10-15 lbs from last week.
*If mobility is an issue in your over head squat, then treat the next 5 weeks as a time to improve shoulder, hip, ankle mobility. Be smart about weight loading this lift. No egos here!
Feet flat, bottom back, shins vertical, shoulders torqued inside out, press up on bar (don’t let your shoulders get lazy).
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP
8 Deadlift (135/95)
4 Power clean (135/95)
4 Bar muscle-ups/ Jumping muscle-ups