Oh Yeah Session 3 of squats and milk fall edition
5 Minute row
40 Perfect air squats with a 1 second hold at the bottom. We will tell you if you are hitting proper depth
Add 5 pounds onto your last successful session. Sheets are in the book on the desk. Keep track!!
2 sets with an empty bar
2-3 sets building of 7-10 building to your number for the day
Put your weight on for the day and for it.
14 Minutes to finish.
Meet at the board. Review and practice overhead squats. If you cant overhead squat you need to front squat during the wod.
Bar will be taken off the floor for the wod. Practice different ways of getting bar off the floor and overhead including snatching it… or cleaning it.. jerking it, then racking it on your back, adjusting your grip and goint into you OHS
Wod-
21-15-9 reps for time of:
Overhead squats
Toes-to-bars
Men: 115 lb.
Women: 80 lb.
Scroll for scaling options.
Post time to comments.
Compare to 140922.
Related:
• CrossFit WOD 180414 Tips With Tyson Oldroyd
• The Overhead Squat
Scaling
This couplet is challenging but quick. Reduce the load and reps as needed while ensuring each set is challenging.
Intermediate Option
15-12-9 reps for time of:
Overhead squats
Toes-to-bars
Men: 95 lb.
Women: 65 lb.
Beginner Option
15-12-9 reps for time of:
Overhead squats
Sit-ups
Men: 45 lb.
Women: 35 lb.