NewEra CrossFit – WOD
1: Metcon (Weight)
Alternating OTM x 12 (6 Rounds)
Even Minutes – 15 Sit-Ups
Odd Minutes – 3 Overhead Squats
Start at 50-55% of estimated/current Overhead Squat 1RM, and build from there. Aim is to train the ability to positional squat after pre-fatiguing our mid-line. All repetitions are taken from the rack.
Focus on maintaining external rotation with the bar overhead. Stability and positioning is the ticket to moving our best weights here. Be patient with the setup and continually fight to improve our position. Post heaviest completed overhead squat set
2: Metcon (Time)
21 Front Squats, 21 Kettlebell Swings, 400m Run
15 Front Squats, 15 Kettlebell Swings, 400m Run
9 Front Squats, 9 Kettlebell Swings, 400m Run
Rx Barbell – 135/95
Rx Kettlebell – 70/53
we are looking for a loading that we are very confident we can complete that first round unbroken on
If you’re unable to run or the weather doesn’t permit, row 500 meters instead.