“Over Hard”

CrossFit Kennett Square – CrossFit

Workout of the Day

1. Weightlifting – Overhead Squat

2. Conditioning – “Over Hard”

Weightlifting

Overhead Squat

– From Rack

– Build up to a heavy double

– Warm-up to around 85% and see what you can do beyond that

Conditioning

Over Hard (Time)

For Time

2-4-6-8 Overhead Squat

10-10-10-10 Bar-Facing Burpees

Alpha: Overhead Squat (135/95)

Bravo: Overhead Squat (115/80)

Charlie: Front Squat (115/80), Burpees

Endurance

10AM ENDURANCE CLASS

Scrambled (Time)

For Time

10-20-30-40 1-arm Dumbbell Overhead Squats (50/35)

15-15-15-15 Box-Facing Burpees

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