METCON 1/25/19
(Time, Rx+, Rx2, Rx3)
FOR TIME
21-15-9*
OHS (115#/80#)
TTB
Goal: sub 6 CAP at 9 minutes.
*Courtesy of crossfit.com workout of the day from 04/14/18.
Tip: We are looking for unbroken sets, or two sets per round if needed. Scale to allow this!
Purpose: From the article entitled ''The Overhead Squat'' by CrossFit Founder Greg Glassman:
''The overhead squat is the ultimate core exercise, the heart of the snatch and peerless in developing effective athletic movement.This functional gem trains for efficient transfer of energy from large to small body parts—the essence of sport movement. For this reason it is an indispensable tool for developing speed and power.The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement and stability. The overhead squat is to midline control, stability and balance what the clean and snatch are to power—unsurpassed.''
Rx+ Purple: 135#/95#
Rx Blue: As written
Rx2 Orange: 115#/80# front squat or 95#/65# Overhead squat, sub KTC
Rx3 Yellow: 95#/65# front squat, or 45#/35# Overhead Squat
MODWOD White: 45#/35# front squat or goblet squat, sub lying TTB
| 1st | 5:31 Rx+ | Janelle Fri, Jan 25, 2019 | | 2nd | 6:45 Rx | Rachel T Fri, Jan 25, 2019 | | 3rd | 7:01 Rx | Alyssa C Fri, Jan 25, 2019 | | 1st | 4:35 Rx+ | Todd N Fri, Jan 25, 2019 | | 2nd | 4:50 Rx | Eric M Fri, Jan 25, 2019 | | 3rd | 4:58 Rx | Wesly Fri, Jan 25, 2019 |
| Charles G | 5:15 Rx | | | Nick | 6:43 Rx2 | Front Squats | | Vince | 5:52 Rx2 | OHS, TTB | | Kristin | 7:36 Rx2 | | | Eric M | 4:50 Rx | | | Diana W | 5:58 Rx3 | | | Rhea | 7:00 Rx3 | 10lb goblet squat | | Heather Lo | 4:43 Rx3 | 15lb goblet | | Gavin L | 6:00 Rx3 | 20# goblet squat | | Sandra D | 7:51 Rx3 | | | Scott B | 8:52 | Bar only + KTC | | Janelle | 5:31 Rx+ | Unbroken on OHS 👏 | | Lance | 8:32 Rx2 | changed to k2c during 2nd round | | Katheryn | 8:05 Rx2 | 65#, TTB | | Cherise | 9:00 DNF | 85# FS, strict sit-ups | | Ian | 8:47 | 95# maybe half squat | | Alyssa C | 7:01 Rx | | | Julia Goldst | 5:45 | DB OH Squat (35#), GHD Sit Ups | | Saori | 9:00DNF Rx | 7 ttb in 15th. No energy whatsoever | | Anisha | 9:00 DNF Rx3 | | | Wesly | 4:58 Rx | | | Spencer Ch | 6:20 Rx2 | 95 OHS | | JASON BEN | 8:43 Rx2 | Had to drop to 75# | | Pete | DNF Rx3 | Mercy, so hard | | Ryan Pow | 6:07 Rx2 | FS wrist was hurting. TTB. | | Todd N | 4:35 Rx+ | | | Rachel T | 6:45 Rx | Tied with my buddy Charles that came in this morning. | | Bj | 8:47 Rx2 | | | Nate D | 7:44 Rx | |
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