OHS%*& that’s heavy

Jan 13th, 2012

Category: CrossFit

OHS%*& that’s heavy

Saturday am competitor sessions will be more structured going forward.  The box will open at 730am and the WOD or WODs will be written on the board.  From 730-8am, everyone is encouraged to work on skills, strength, mobilize and be warmed up and ready to go at 8am.   Promptly at 8am, we will start a WOD.  If the WOD is short in duration, we will take a 10 minute break and do another WOD.  Tuesday/ Friday sessions will be less structured.  These sessions will be utilized to work on weaknesses, through goat WODs and skill work, instead of a structured group WOD.  See you on Saturday!

Strength
Overhead Squat
2-2-2-2-2

WOD
3 Rounds
10 Overhead Squats (135,95)
20 Burpee Lateral Jumps

Level 2 (95,65)
Level 1 (65,35)
ADV (155,105)

These are meant to be HEAVY overhead squats. If you are money at overhead squats give yourself a challenge. If you are still learning overhead squats you should be scaling to a weight that is more appropriate.

DISCUSSION 0 Comments

  1. Shree Mulay 01/14/2012 at 1:30 am

    MAN – I REALLY, REALLY MISS YA’ GUYS! Y’all’ve got the most awesome programming and coaching! Crossfit South Brooklyn’s good, too, but I decided to do y’all’s programming today for my open gym session, eh…

    135*2 on OHS. 12:[email protected] probably should’ve done L1… 😛

  2. PatrickV 01/13/2012 at 5:04 pm

    Burpees were torture after all of those push ups yesterday

    145×2, 7:52 L2

  3. Alec 01/13/2012 at 1:49 pm

    Happy Friday! 205×2, 8:21 ADV

    Beretta, this is where I get some of my ground lamb for Greek lamb burgers:
    http://www.grasslandbeef.com/Detail.bok?no=541

  4. Crowley 01/13/2012 at 1:32 pm

    OHS: 165×2, ran out of time on the platform and couldn’t go any higher

    WOD: 7:45 rx