Monday Workout: Overhead Squat, 3 Rounds

crossfit-charlottesville_0662

STRENGTH

Overhead Squat, 4 sets of 5 reps at 31X1 Tempo

*Tempo is 3 seconds down, 1 second pause, come up quickly, and take a second at the top before the next rep.  Scale to tempo front squat if necessary, and add in a 1 minute overhead barbell hold after each set.

WOD

Level 1

3 Rounds for Time of:

  • Wall Ball x 20
  • Hang Power Clean x 15
  • Burpee x 10

Level 2

3 Rounds for Time of:

  • Wall Ball (20/14) x 30
  • Hang Power Clean (115/85) x 20
  • Burpee over the bar x 15
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4 thoughts on “Monday Workout: Overhead Squat, 3 Rounds

  1. OHS: 2@55, 2@65, 1@70#
    13:52rx (bar facing burpees)

  2. Martha Redinger March 7, 2017 — 4:09 pm

    OHS- 55, 65, 75
    12:58 w/ 75# otherwise rx

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