Overhead squat 3-3-3-3-3 reps
Compare to 230302.
Post heaviest set to comments.
Stimulus and Strategy:
Today, you're going for your heaviest 3-rep overhead squat with full range of motion. Start your first set with a moderate-to-heavy load, probably around 70% of your best overhead squat, and add load as long as your mechanics stay sound. Take the bar from the rack, use a behind-the-neck jerk to get into the starting position, and drop the bar after each successful set.
Intermediate option:
Same as Rx'd.
Beginner option:
For quality and practice:
Overhead squat 5-5-5-5-5 reps
♀ PVC or empty barbell
♂ PVC or empty barbell
Resources:
The Overhead Squat
Find a gym near you:
View the CrossFit map
Comments on 261107
89 Comments
Overhead squat 3-3-3-3-3 reps
70-80-80-80-80kg
95-90-95-100-105
Haven’t done OHS in so long! Felt good
135-145-155-165-175lb
(last time I did 1rm it was 90, super happy about that 3RM 🤗
50kg
PVC
65,
85, 80, 80, 80
5 x 3
95
100
105
110
115
Go up next time.
2:55k gs
3:60k gs
4:65k gs
5:70k gs
Modified yesterday's FGB...results there.
And a great job you did!
Wow, L-wrist is weak
Yours is definitely better off than mine. Well done!
R2: 53 kgs
R3: 58 kgs
R4: 60 kgs
R5: 63 kgs
R2: 53 kgs
R3: 58 kgs
R4: 60 kgs
R5: 63 kgs
-30 cal assault bike
-15 overhead squats (65 lbs)
17:55
Kinda Nancy but with bike and scaled weight
————————
Every 2’ for 3x:
-10 back extensions
-10 around the worlds each way (15 lb plate)
Opted for Hero workout
“Barraza”
AMRAP 18 minutes:
200m run
9 DL @ 275lbs
6 burpee bar MUs
5 rds + 30m
Awesome stuff, bro!
Damn dude, way to NOT take the easy way out. That's a tough one!
Still learning this movement
1 set w/broom handle
2 sets @ 15lbs
2 sets @ 45lbs
165
185-195-205-215-225lbs.
*Wore a Belt.
**These felt rough!
Fantastic!
Modified
5 reps each weight
45-55-65-75-85-95-105-115-125lb
230302: 45-65-75-85-95-105-115-115lb, same 5 rep count
Executed reps same as in 230302: 3 count down, 2 count pause at bottom, 3 count up each rep. Not beastly numbers like some folks but very happy with execution of each rep today - upright, stable, smooth. Technique over weight - more is not better, better is better. Did some DLs at 215 and 225 after with intent to do more but stopped early when the lower back started to speak up a little - twitchy just shy of painful.
Very nice! And a 10# increase, so win!
Awesome, brother
Dang, tough work at that slow pace. Slow makes for good work for the balance muscles as well.
Nice job on yesterday's workout, too!
Beginner variant, 5 reps at low weight for technique
2 sets @ 45-lbs
1 set @ 55-lbs
2 sets @ 65-lbs
1. OHS Find 1RM
* 95 x 1 - 115 x 1 - 135 x 1 - 155 x 1 - 185 FAILED
* OHS 1RM = 155
2. OHS 5 x 3
* 105 - 115 - 125 - 135 - 135
Accessories - 2 x 8-12 for each
1. BB Standing Behind the neck strict OHP
2. Behind the neck band supported strict pull ups
3. DB Seated Lateral Raises
Nice work as always Hunter! Glad you didn't try it in full gear (not a suggestion!)
Well done!
That’s great!
95, 135, 135, 135, 135
Rx 135-155-165-175-185#
pas fougueux aujourd'hui
5 x 3 each side - SA HE KB OH Squats @ 20kg
5 rounds for quality:
8 DB Front Rack Lunges 15kg
8 Knee Raises
I don't even want to post today but I need some kind of accountability 🫣
135, 185, 185, then 4 attempts at 225lbs but I just couldn't find the ability to bring the weight back, it kept going forward causing me to drop. Mobility strikes again
Still putting up solid weight. Wall facing overhead squats are terrible, but good for mobility.
That’s still some serious weight, good job!
Technique practice is good too...thought that's not technique weight!
Pre-WOD row drill: 12 min TABATA maintaining stroke rate building 20-24-28
then steel club (10#)flow shoulder warm up
OHS, heels elevated, no weight, PVC, 20# body bar, 35# barbell focus on lockout, depth & control. Heaviest with solid form in a long time. Marathon not a sprint for OHS💀
Great job all around! It’s a great feeling executing well at a higher weight than you normally use.
Intermediate option:
45-50-55-60-50
Nice progression Charles.
205
Man, that's heavy. Well done!
115-120-125-130-135
I'm guessing you're going to hit 285 in no time. Excellent job!
Very impressive!
That's a heckuva OHS.
- 55kg (failed at 2nd rep)
33.5kg
70kg
40yo Male, 220#
💪