Double Jointed

Iron Grip CrossFit – CrossFit

Good news is, only 3 seconds in the bottom of the pause squat, so at least it’s not like a minute!! Heh! Our focus on that initial pausing Overhead Squat is to increase awareness in that squat, so that moving into the AMRAP we’ve got even more awareness, and fight to maintain it despite fatigue. The jumprope is where we “catch our breath” and then again, try and find that awareness and good pace on the barbell. Happy Wednesday, my friends!

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Weightlifting

Pausing Overhead Squat (Build to Heavy Single)

3 seconds in Bottom

Metcon

Fitness

F: Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

15 Overhead Squats (75/55)

45 Single Unders

15 Deadlifts (75/55)

45 Single Unders

Open & Performance

OP: Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

15 Overhead Squats (95/65)

30 Double Unders

15 Deadlifts (95/65)

30 Double Unders