CROSSFIT

CrossFit
Weightlifting
Overhead Squats
Tempo Overhead Squat

3 Sets of 1

Sets: 50-55-60%
STIMULUS

Tempo Overhead Squat: 5 Second Negative + 2 Second Pause in Bottom
These percentages are based off your 1RM Overhead Squat
Sets: 50-55-60%
All reps are taken from the rack

Pausing Overhead Squat

3 Sets of 1

Sets: 65-70-75%
STIMULUS

Pausing Overhead Squat: 2 Second Pause in Bottom (Normal Speed Down)
All reps are taken from the rack
Rest as needed between sets

Metcon (Time)
“Hot Mess”

2 Rounds:
25 Overhead Squats (115/85)
35/25 Calorie Assault Bike

Kilos: 52/38
STIMULUS

CROSSFIT

CrossFit  September 9, 2019

CrossFit
Weightlifting
Overhead Squats
Tempo Overhead Squat

3 Sets of 1

Sets: 50-55-60%
STIMULUS

Tempo Overhead Squat: 5 Second Negative + 2 Second Pause in Bottom
These percentages are based off your 1RM Overhead Squat
Sets: 50-55-60%
All reps are taken from the rack

Pausing Overhead Squat

3 Sets of 1

Sets: 65-70-75%
STIMULUS

Pausing Overhead Squat: 2 Second Pause in Bottom (Normal Speed Down)
All reps are taken from the rack
Rest as needed between sets

Metcon (Time)
“Hot Mess”

2 Rounds:
25 Overhead Squats (115/85)
35/25 Calorie Assault Bike

Kilos: 52/38
STIMULUS