Archive for October 7, 2013

Tuesday 20131008 Open Workout

Posted: October 7, 2013 by totactfit01 in Uncategorized


Overhead Squat

Find 2RM

Post 2RM to Comments/LogWOD


Video courtesy of Crossfit HQ.  An oldie, but goodie on positioning.  Affiliate cup repeat champ members Tommy Hackenbruck and Taylor Richards-Lindsay going over what “active Shoulder” in your Overhead Squat position should mean.


Snatch Complex @ 80% of 2RM Overhead Squat:

5 Rounds
3 Hang Power Snatch
3 Snatch Grip Push Jerks
3 Back Squat

Rest 90 Seconds between rounds


Post weight used to Comments/LogWOD



X-tra Work:

DB Bulgarian Split Squatpic courtesy of

Dumbbell Bulgarian Spit Squats

3×8 W/ heaviest dumbbells possible



Home work (Done on your own time outside of class):

Find Max Wall Squat Sit