Body Weight OHS Squat – The Gold Standard

Sep 2nd, 2014

Category: Competitor

Body Weight OHS Squat – The Gold Standard

Ryan

Ryan

Warm-up
3 rounds of
10 hanging hip touches, alternating arms
2 burpee pull-overs
20 second handstand hold – complete freestanding or use a wall only as much as necessary

Then 20 pass throughs, 20 around the worlds.
Then with a barbell
5 OHS
5 Snatch Balance
5 drop snatch
5 squat snatch

Oly
Squat Snatch
Work up to a 2 rep max. Hands can come off the bar, but no longer than 5 seconds

WOD
10-8-6-4-2 Overhead Squat (BW)
10-15-20-25-30 Pull ups

Open- (0.75 BW)

Courtesy of CrossFit Mayhem

DISCUSSION 3 Comments

  1. biscoe 09/03/2014 at 1:15 am

    snatch: 185×2, 195×1
    wod: 16:22 rx (205)

  2. Marc Piccuirro 09/02/2014 at 11:30 am

    Fun warm up.
    155 on the snatch, shoulder barking a little so I kept it light
    10:26 Rx (155)
    Welcome back, Ferrando!

  3. JonesMike 09/02/2014 at 12:46 am

    I like where this journey is taking us