Overhead Squat

Every 2 Minutes x 6 Sets:
Minutes 1-2: 9 Overhead Squats
Minute 3-4: 7 Overhead Squats
Minutes 5-6: 5 Overhead Squats

WOD

AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

Barbell: 85/115 M-65/95

 

GENERAL WARM-UP

3 Rounds

30 Seconds PVC Straight Legs Swings (15 Seconds Each)
30 Seconds PVC Pass Throughs
30 Seconds PVC Sotts Press
30 Seconds PVC Overhead Squats

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

 

MOBILITY

Barbell Thoracic Opener: 2 Minutes

Barbell Ankle Stretch: 1 Minute

Active Twisted Cross: 1 Minute

 

AFTER PARTY

3 RNDS- 30 reps each
Russian Twist
Penguin
Bicycle

WORKOUT VARIATIONS

HOME GYM

10 Rounds For Time:
12 Double Dumbbell Deadlifts 35/50 M25/40
9 Double Dumbbell Hang Power Cleans
6 Double Dumbell Push Jerks

MODIFICATIONS

DEADLIFTS

  • Double Dumbbell Deadlifts
  • Single Dumbbell Deadlifts
  • Odd Object Deadlifts
  • Kettlebell Deadlifts

OVERHEAD SQUATS

  • Front Squats
  • Single Arm Dumbbell Overhead Squats
  • Single Dumbbell Goblet Squats
  • Wallballs
  • Medicine Ball Squat Cleans
  • Jumping Squats
  • Odd Object Overhead Squats

HANG POWER SNATCHES

  • Dumbbell Alternating Hang Power Snatches
  • Odd Object Hang Power Snatch
  • Kettlebell Swings

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All outdoor classes are also available via Zoom!

MONDAY

Outdoor & Zoom- 5, 6, 7 & 8AM

Zoom Only- 9AM

Outdoor & Zoom – 5 & 6PM

 

TUESDAY

Outdoor & Zoom- 6, 7 & 8AM

Zoom Only- 9AM

Outdoor & Zoom – 5 & 6PM

 

WEDNESDAY

Outdoor & Zoom-  5, 6, 7 & 8AM

Zoom Only- 9AM

Outdoor & Zoom – 5 & 6PM

 

THURSDAY

Outdoor & Zoom- 6, 7 & 8AM

Zoom Only- 9AM

Outdoor & Zoom – 6PM

 

FRIDAY

Outdoor & Zoom- 6, 7 & 8AM

Zoom Only- 9AM

 

SATURDAY

Outdoor & Zoom- 8 & 9AM

Register for Concrete Jungle Gym-: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219783&k_class_tab=24782

 

Log in for ZOOM- Meeting Password- 214698

https://zoom.us/j/5520039138?pwd=aktmemhqTEFWdXBVakloQktSUHBHdz09