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August 15 2016

14
Aug

August 15 2016

did you squat today

August 15 2016

After a great de-load cycle on our Strength focus, we’re going to be increasing some of the intensity again. Be sure to focus on great recovery, especially utilizing something like ROMWOD as a way to end your day before bed or start it off with a good stretch. CrossFit Strongsville members receive a special trial thanks to our partnership with ROMWOD. Use this link to set it up!

STRENGTH
A) Hang Squat Snatch:
2 @ 65%, 2 @ 70%, 2 @ 75%, 2 @ 70%, 2 @ 70%, 2 @ 75%
*Focus on pulling under the bar to get into the squat position.*
B) Snatch Grip Deadlift:
4×4 at 105% 1RM
*Use 105% of your best Snatch 1RM for base.*
C) Strict Press:
8-8-8

WOD
For time:
21 Overhead Squats, pick load
21 Push-up (hand release)s
15 Overhead Squats, pick load
15 Push-up (hand release)s
9 Overhead Squats, pick load
9 Push-up (hand release)s
Rest 3 mins
— then —
15 Overhead Squats, pick load
15 Push-up (hand release)s
9 Overhead Squats, pick load
9 Push-up (hand release)s
3 Overhead Squats, pick load
3 Push-up (hand release)s
Rest 2 mins
— then —
9 Overhead Squats, pick load
9 Push-up (hand release)s
6 Overhead Squats, pick load
6 Push-up (hand release)s
3 Overhead Squats, pick load
3 Push-up (hand release)s

*Rx will be awarded for proper movement form.
Add weight during the rest after each couplet sprint round. There are 3 Rounds total.
Competitors Rx Weights:
Round 1: 75/55 lbs
Round 2: 95/65 lbs
Round 3: 115/75 lbs
Fitness Rx Weights:
Round 1: 45/33 lbs
Round 2: 65/45 lbs
Round 3: 75/55 lbs

This WOD is meant to challenge you while establishing a great sprint pace with each round. Essentially, you’ll start at one weight, sprint through the couplet, and then, during the rest, add more weight. The reps decrease with each round, while the weights increase. Mobilize your shoulders and hips, you’re in for a good one today!