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9.26.19

9.26.19

CrossFit Valitus – CrossFit

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Overhead Squat (7 Sets of 1 Rep )

15 Minutes to Complete

In each, there are (4) pauses, each for a single second.

Pause #1 – 1/4 of the way down (quarter squat)

Pause #2 – Halfway down (parallel)

Pause #3 – Absolute bottom of squat

Pause #4 – Halfway up (parallel)

Set #1 – 40% of 1RM OHS

Set #2 – 45%

Set #3 – 50%

Set #4 – 55%

Sets #5+6+7 – 60%

All repetitions are taken from the rack.

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

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