Wednesday 161019

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Overhead Squat

5 – 5 – 5

Snatch Balance

3 – 3 – 3


1 – 1 – 1…

Today you’ll ride the wave, keep hitting singles and see where it goes.


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John is ready for some overhead squats today!

Mainsite Work!

Mainsite. CrossFit HQ. It goes by a lot of names and it’s where it all started. We’ve been hitting some mainsite WODs this week as we transition into the next wave of programming. It’s always cool for us to do this because it has a different flavor than when we program for Evolve, and that’s a good thing. Today you have a strength sessions with 3 related movements. You’ll begin with some OH squats working up in weight each set. Then we’ll drop the reps and work some snatch balances again adding weight each set. Once you get through those 3 you’ll spend the rest of your time working up in weight for snatch singes. 

This is not the typical Evolve strength or WOD. We also know that at Evolve, just like any other CF gym, a day that only has weightlifting is usually a day lighter on attendance. Not today though. You need to be here today. Why? Because you need to get better at these movements, especially the snatch. And you won’t get where you need to be if you only visit the lift when it’s part of a conditioning workout. So today is perfect for you to get better. See you in there!

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