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Overhead Squat

Water Weight

Settings

Workout

12/27/19

Weightlifting

Overhead Squat

Overhead Squat

5 X 1

•Tempo: 5 Seconds Down, Stand Fast
•After Each Set: 3-5 Bar Muscle-ups
•slower tempo on the way down allows us to build better balance, strength, and overall awareness in the movement
•reps should be pretty challenging, but weights that allow you to stick to the tempos
• Start around 60-65% of your 1RM Overhead Squat and build every set
**off the rack
**front squat in place of OHS
* C2B or pull-ups or dips in place of BMU. Choose a number you can get unbroken but no more than 5

Metcon

Water Weight (Time)

3 Rounds:
25 OHS(95/65)
10 C2B
25/18 Calorie Row
10 Burpee Box Jump Overs (24/20)

RX
OHS (75/55)
Pull-ups

Goal is 16-24 minutes

OVERHEAD SQUATS
• Choose a load that you could complete the 25 reps in 1-3 sets
C2B/Pull-ups/RR
• Choose a variation that enables to you to complete at least 3-5 reps at a time

STRATEGY
OHS or FS
• Shoot for 1-3 sets per round

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, December 27, 2019

Male Clients

1

Colby
Wollak

4:00 PM CrossFit

1 x 1 @ 235 lbs

2

Kyle
Baker

4:00 PM CrossFit

5 x 5 @ 185 lbs

2

Hap
Clayton

8:30AM CrossFit Class

1 x 1 @ 185 lbs

front squat

2

Jeff
Peck

5-7pm Open WOD Come When ...

1 x 1 @ 185 lbs

3

Josh
Roberts

12:00 PM CrossFit

1 x 1 @ 135 lbs

4

Alto
Shambles

12:00 PM CrossFit

1 x 1 @ 125 lbs

4

Scotty
In Route

12:00 PM CrossFit

1 x 1 @ 125 lbs

5

Jason
Leach

12:00 PM CrossFit

1 x 1 @ 115 lbs

5

Todd
Mehrmann

5-7pm Open WOD Come When ...

1 x 1 @ 115 lbs

6

Bernard
Tripp

6:30 AM CrossFit

1 x 1 @ 105 lbs

6

Danny
Eckard

9:30 AM CrossFit

1 x 1 @ 105 lbs

7

Al
Moody

5:30 AM CrossFit

1 x 1 @ 95 lbs

7

Aron
Gibson

4:00 PM CrossFit

1 x 1 @ 95 lbs

7

David
Fero

8:30AM CrossFit Class

1 x 1 @ 95 lbs

7

King
of Verdict ...

12:00 PM CrossFit

1 x 1 @ 95 lbs

pull ups

8

Chris
Hemrick

4:00 PM CrossFit

1 x 1 @ 85 lbs

8

Eric
Olinger

12:00 PM CrossFit

1 x 1 @ 85 lbs

9

Robert
Johnson

9:30 AM CrossFit

1 x 1 @ 75 lbs

10

Ken
Buckstad

6:30 AM CrossFit

1 x 1 @ 65 lbs

11

Brent
Miller

8:30AM CrossFit Class

1 x 1 @ 0 lbs

185# front squat

11

Noah
Pinto

9:30 AM CrossFit

1 x 1 @ 0 lbs

125lbs front squat

Female Clients

1

Cambell
Vander Haar

4:00 PM CrossFit

1 x 1 @ 135 lbs

2

Jenn
Warcola

9:30 AM CrossFit

1 x 1 @ 75 lbs

2

Teeter
Miller

8:30AM CrossFit Class

1 x 1 @ 75 lbs

3

Allison
Farar

4:00 PM CrossFit

1 x 1 @ 65 lbs

3

Cindy
Orr

8:30AM CrossFit Class

1 x 1 @ 65 lbs

failed 70 at snatch

4

Jacki
Collins

12:00 PM CrossFit

1 x 1 @ 55 lbs

4

Jennifer
Eckard

9:30 AM CrossFit

1 x 1 @ 55 lbs