Tag Archives: Overhead Squats

Crossfit Open WOD 17.3 Revisited

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The scaling is not exactly the same as the one on the Games site, used full pullups here instead of jumping pullups and lighter weights for the snatch and OHS.

Prior to 8:00, complete  3 rounds of:

  • 6 x Pullups
  • 6 x Power Snatch + Overhead Squat @ 45 lb

Then, 3 rounds of:

  • 7 x Pullups
  • 5 x Power Snatch + Overhead Squat @ 65 lb

Prior to 12:00, complete 3 rounds of

  • 8 x Pullups
  • 4 x Power Snatch + Overhead Squat @ 75 lb

Prior to 16:00, complete 3 rounds of:

  • 9 x Pullups
  • 3 x Power Snatch + Overhead Squat @ 95 lb

Prior to 20:00, complete 3 rounds of

  • 10 x Pullups
  • 2 x Power Snatch + Overhead Squat @ 115 lb

Prior to 24:00, complete 3 rounds of:

  • 11 x Pullups
  • 1 x Power Snatch + Overhead Squat @ 135 lb

Results:  Crushed it this time… 9 rounds plus 10 reps (118 reps/16 minutes). Last time finished 7 rounds + 9 reps (93 reps total/12 minutes).  My overhead squat has improved considerably and at 45lbs I can now do a squat snatch so that speeds things up.

Overhead Squats then Row, HSPU, V-Ups and Pullups

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Take 20 minutes and work up to a heavy

  • 5 x Overhead Squat

Three sets for max reps of (Inspired by the Crossfit Invictus WOD from November 20.)

  • 45 seconds Row for Calories
  • Rest 45 seconds
  • 45 seconds Handstand Pushups
  • Rest 45 seconds
  • 45 seconds V-Ups
  • Rest 45 seconds
  • 45 seconds Pullups
  • Rest 45 seconds

Results:  Overhead Squats were not good today… struggled to get up to 75lbs.  For the Metcon did 55-53-48 reps per round.

Overhead Squats then Double Unders and Snatches

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Every 3 minutes for 21 minutes do Overhead Squats with the following rep scheme

  • 5 x @ 45lbs
  • 5 x @ 65lbs
  • 3 x @ 70lbs
  • 3 x @ 75lbs
  • 2 x @ 80lbs
  • 2 x @ 95lbs
  • 1 x @ 100lbs

Then AMRAP in 12 minutes (based on “Cold Feet” from CF New England):

  • 20 x Double Unders / 1 x Power Snatch @ 80lbs
  • 20 x Double Unders / 2 x Power Snatch
  • 20 x Double Unders / 3 x Power Snatch
  • etc. adding 1 Snatch per round until done

Results:  For the metcon finished 9 rounds plus 28 reps.

Dips and Pistols then Overhead Squats and Box Jumps

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5 rounds

  • 3-5 x Weighted Dips
  • Rest 30 seconds
  • 3 x Pistol Squats per Leg
  • Rest 60 seconds

Then 3 rounds of Overhead Squats

  • 10 x @ Air/PVC
  • 5 x @ 45lbs
  • 3 x @ 65lbs
  • 1 x @ 75lbs

Then for time 21-15-9 of (Crossfit Mainsite WOD from Nov 18, 2018).

  • Overhead Squats @ 45lbs/Empty Bar
  • Box Jumps

Results:  For the Weighted Dips did rounds 1-3 with 30lbs, 4-5 @ 45lbs.  Metcon in 5:06.

Overhead Squats and Power Snatches then Dumbbell Snatch, Dips and Run

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EMOM for 10 minutes

  • 1 x Overhead Squats

Then E2MOM for 10 minutes (5 rounds)

  • 2 x Power Snatch

Then 5 rounds for time

  • 10 x Dumbbell Snatch per Side
  • 10 x Ring Dips
  • Run 200m

Results:  Overhead squats did 5 x 45lbs then 5 x 65lbs.  Snatch 75-80-95-100-105lbs.  Metcon 14:55.