Tag Archives: Overhead Squats

Squat Snatch then OHS and Box Jump Overs

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3 rounds of using an empty bar (watch this video on Sotts Press Progressions)

  • 3 x Power Snatch
  • 3 x Sotts Press (choose level)
  • 3 x Overhead Squat

Then 3 rounds of

  • 3 x Snatch Balance

Then every 2 minutes for 10 minutes, build to a heavy double

  • 1 x Hang Squat Snatch
  • 1 x Squat Snatch

Then for time 12-9-6 of

  • Overhead Squats @ 75lbs
  • Box Jump Overs

Results: Worked up to an 80lbs Squat Snatch. Actually ended up doing 2 hang squat snatches plus a full snatch. Metcon 3:50.

Snatch and Overhead Squat then OHS, Pullups and Burpees

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Based on the CF Invictus WOD from June 22, 2020.

Every 90 seconds for 15 minutes (10 rounds)

  • Hang Power Snatch + Overhead Squat

Work up to a heavy single.

Then 5 rounds for time

  • 6 x Overhead Squat @ 75lbs
  • 9 x Pullups
  • 12 x Burpees

Results: For the Snatch and Overhead Squat got up to 110lbs which is a new 1RM. For the last two rounds, switched to a full power snatch. Metcon 11:38.

Overhead Squats then Misfit Athletics Quarantine Cup “Skilled Cheese”

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Take 10 minutes and work on Handstands.

Then every 2 minutes for 12 minutes

  • 3 x Overhead Squats

Work up to a heavy triple.

AMRAP in 13 minutes of

  • 6 x Handstand Pushups
  • 12 x Alternating Pistol Squats
  • 48 x Double Unders

Results: OHS 65-75-80-85-95-95. Metcon 4 rounds plus 10 reps.

Overhead Squats

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3 rounds of

  • 5 x Standing Sots Press @ 45lbs (empty bar)
  • 5 x Overhead Squat @ 45lbs (empty bar)

Then take 15 minutes and work on Snatch Balance. Increase weight if possible.

Then every 2 minutes for 12 minutes

  • Set 1 – 5 x Overhead Squat @ 75lbs
  • Set 2 – 3 x Overhead Squat @ 85lbs
  • Set 3 – 2 x Overhead Squat @ 95lbs
  • Set 4 – 1 x Overhead Squat @ 85lbs
  • Set 5 – 1 x Overhead Squat @ 95lbs
  • Set 6 – 1 x Overhead Squat @ 100lbs

Results: Not one of the greatest session everything seemed difficult, tight, slow. OHS 75-85-95-95-100-100lbs.

Sumo Deadlifts then Overhead Squats, Sumo Deadlift Highpulls, and Pullups

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Every 2 minutes for 10 minutes

  • 5 x Sumo Deadlifts @ Body Weight

Then, taken from the CF New England WOD from March 5.

AMRAP in 10 minutes

  • 15 x Overhead Squats @ 65lbs
  • 12 x Sumo Deadlift Highpulls @ 65lbs
  • 9 x Strict Pullups

Results: Used 165lbs for the Sumo Deadlifts. Metcon 3 rounds plus 25 reps.