Rose City Barbell – Group Training

Metcon (Time)

“Over and Over”


Chest to Bar Pull-ups


Overhead Squats (95/65)
Great day to work on and improve the overhead squat. Athletes will have the opportunity to build to a heavy single before performing lighter overhead squats in the metcon. Heavy is relative for the day, with mechanics taking priority over load. In the metcon, this should be a weight that athletes are capable of completing the 21+ repetitions unbroken without dropping. The burpees are traditional burpees, with no need to jump over the barbell.

Overhead Squat (Heavy Single)