CrossFit Blade, CrossFit Blade North – CrossFit
Overhead Squat (5 Sets X 3 Reps: E3MOM Building )
Suggested % Progression:
60-65% X 3
65-70% X 3
70-75% X 3
75-80% X 3
80-85% X 3
Mt. Olympus (AMRAP – Rounds and Reps)
AMRAP 10:
RX+
3,6,9,12,15…
Overhead Squat 135/95
35 Double Unders Between Sets
RX
3,6,9,12,15…
Overhead Squat 115/75 M50+ 95/65 M60+ 75/45
35 Double Unders Between Sets
Scale: OVH Squat load and/or to Front Squat, DU to 2 for 1 Single Unders OR 35 Bar Hops
*Score = DUs completes the round, If athlete finishes 15 Overhead squats + 20 DUs, their score is 12 + 35.
Cool Down
1. 5-10 min bike
2. Wall Quad Stretch: 3 min per side
3. 3 POS Shoulder Floss: 3 min per side
4. Pigeon Stretch: 3 min per side
