As many rounds/reps as possible (AMRAP) in 10 minutes of: 10 Deadlift5 Push Press5 Overhead Squat This is a relatively short AMRAP, so you can focus more on adding weight to the bar. The deadlifts should come naturally with the diminished weight you should be able to lift overhead for the push presses and overhead…… Continue reading WeRFit Workout: Gone in 600 Seconds
Every minute, on the minute of: 2 Rope Climb5 Overhead Squat10 Deadlift Run this for 12 minutes with a 95-lb barbell. This gives you time to effectively cycle four times through each movement. Use the same weight for your overhead squats that you use for your deadlift. This will feel slow at first, but quickly…… Continue reading WeRFit Workout: Dead Weight
Five rounds for time of: 8 Overhead Squat (95-lbs)8 Burpee Over Bar Shoulder strength and balance with weight overhead is an important skill to master. Don’t add too much weight until you’re comfortable and your form does not break down through the full range of the squat.
Five rounds for time: 400 meter run15 overhead squats at 95-lbs Nancy was first published by CrossFit as the Workout of the Day in July of 2016. If you need to, lower the weight on the overhead squats. Beginners who are still building comfort with the movement can do these with just their arms or…… Continue reading WeRFit Workout: CrossFit Girl ‘Nancy’
Lift Push Jerk 4×10 WOD AMRAP 8 MIN of: Overhead Squat at 135lbs 20 Double Unders