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Tuesday

230711

Workout of the Day

40

Pause overhead squat 3-3-3-3-3 reps
Squat snatch 1-1-1-1-1 reps

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Scaling:
All athletes can work to the best of their ability in the overhead squat sets. Give yourself a 3-second pause for all reps with relatively light weight across all sets. Experienced athletes should build to a heavy snatch single. If you are new to weightlifting, you may choose to perform one power snatch plus one overhead squat.

Beginner Option:
Pause overhead squat 3-3-3-3-3 reps
Power snatch + overhead squat 1-1-1-1-1 reps

Comments on 230711

40 Comments

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Ruiqin Huang
July 11th, 2024 at 9:27 am
Commented on: 230711

ohs 43-52-61-70-75 kg

ssn 75-78-81x-81x-81x kg

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Sam Meixell
April 9th, 2024 at 1:40 am
Commented on: 230711

95-105-115-125-135

95-105-115-125-135

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Clint Michael
March 12th, 2024 at 12:38 pm
Commented on: 230711

95, 100, 100, 105, 110

110, 115, 125, 125, 130

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Ki deok Park
August 14th, 2023 at 7:16 am
Commented on: 230711

135-155-175-195-195

155-165-165-175×-175

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Jeremy Garcia
August 1st, 2023 at 7:06 pm
Commented on: 230711

45,65,65,75,85lbs

PowerSnatch+OverheadSquat 3-3-3-3-3

95,105,115,125(X),125lbs

SquatSnatch 1-1-1-1-1


Forgot about the pause part. Worked up to a heavy single instead of trying to max out. Feel like I'm in a good rotation of overhead-front-back.

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Adam Pequignot
July 26th, 2023 at 5:01 pm
Commented on: 230711

M/44/140lb


3 sec. Pause OHS 3-3-3-3-3 reps: 75,85,95,105,105

Squat Snatch 1-1-1-1-1 reps: 115,125,135,145,152.5 (failed)

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Manchild Manchild
July 19th, 2023 at 6:14 pm
Commented on: 230711

10x3 pause overhead squats, E2MOM


45, 45, 45, 50, 50,

55, 60, 60, 65, 70

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Ralph Keeley
July 18th, 2023 at 5:12 am
Commented on: 230711

M/37/6’/178#


Pause overhead squats with :03 pause each rep


140/145/145/145/145


Deo gratias

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Antonio Alves
July 15th, 2023 at 2:06 pm
Commented on: 230711

Modified:

--

Pause overhead squat (DB, single-arm) 5-5-5-5-5 reps each side

7,5 kg - 8 kg - 10,5 kg - 12,5 kg - 15 kg


5 x 5 overhead squat @ 20 kg

--

Peace.

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Lee Robinson
July 13th, 2023 at 3:01 pm
Commented on: 230711

OHS

60-60-60-70-70 Kg


Squat Snatch

Worked on technique, did 5 sets of 5 at 50 Kg

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Scott Campbell
July 12th, 2023 at 11:08 pm
Commented on: 230711

M/54/226 lbs. 20 hours fasted. 

Pause overhead squat 3xbar, 3x65, 3x75, 3x80 3x80 reps

Squat snatch 1x85, 1x90, 1x95 1x100, 1x105 reps

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Christopher Maggitti
July 12th, 2023 at 9:04 pm
Commented on: 230711

Did what I call an "Olympic lift foundational training" session:


Modified CrossFit warmup, then:


8x8 Front Squat: 115, 125, 135, 145, 155, 160 (broken up), 135, 135

8x8 Push Press: 95, 105, 115, 115, 115, 115, 115, 125 (only 5 reps)

8x10 deadlift with Snatch grip: 135 for all 8 sets


15 minutes Muay Thai training

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Michael Arko
July 12th, 2023 at 7:41 pm
Commented on: 230711

Kept it light, drilled the movements

OHS with pause 5x3 @ 30lb?? - short oly bar, maybe 60"-65"

Hang Squat Snatch 5x3 @ 45 - naked regular oly bar

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Raffaele Guarro
July 12th, 2023 at 3:18 pm
Commented on: 230711

Pause overhead squat 3-3-3-3-3 reps

kg 20-30-40-40-40


Squat snatch 1-1-1-1-1 reps

Kg 20-30-35-40-40

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Brett Hoffman
July 12th, 2023 at 11:42 am
Commented on: 230711

Pause OHS:

135/155/170/185/200

Had to skip the squat snatch today

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Tom Cuff
July 12th, 2023 at 11:21 am
Commented on: 230711

95-95-105-105-115


105-125-125-125(missed)-95

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Daniel Konstantinidis
July 12th, 2023 at 7:41 am
Commented on: 230711

M 50/165/5´7"


5x 3 OHS with a 3-second-pause @105lb

5x 1 Power Snatch + 1 OHS @115/125/135/145/135

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Steven White
July 11th, 2023 at 11:51 pm
Commented on: 230711

OHS: 65 85 105 115 by 3 reps

snatch: 65 75 80 85 90. - by 1

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Gilbert Christensen
July 11th, 2023 at 11:28 pm
Commented on: 230711

Pause OHS (3sec)

3-3-3-3-3

45/65/75/85/95#


Squat Snatch

1-1-1-1-1

95/105/115/125# (fail)

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Dylan Rodgers
July 11th, 2023 at 11:12 pm
Commented on: 230711

OHS: 65-95-115-125-125

sn: 135-155-165-185-185

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Lincoln Kerger
July 11th, 2023 at 11:05 pm
Commented on: 230711

Scaled heavily to

5 rds all at 65#

3-5 OHS (3 count pause at bottom)

3-5 SS (3 count pause at bottom)


Very time and pain limited today so kept it light and quick, focusing heavily on technique. The struggle is real with my left wrist and elbow.

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Steve Day
July 11th, 2023 at 10:50 pm
Commented on: 230711

1 squat snatch plus 3 pause OH squats

95, 95, 115, 115, 125lbs


Squat snatch singles

130, 135, 140, 145, 150lbs

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Troy Bruun
July 11th, 2023 at 10:42 pm
Commented on: 230711

Pause OHS

65-95-95-95-95


Sqt SN

95-115-125-135-145



GWU: 2x 50 DU’s/5x Sqt :5hold heels elevated, flat feet, toes elevated/15 Rev Grip PVC Passthru/:30 Rev Grip Bar Hang


SPWU: x5 BtN SN grip Push press/Tempo OHS/OHS


SN Prog.


Cool Down: 2x :30 Cobra/Downward Dog

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James Gentile
July 11th, 2023 at 10:10 pm
Commented on: 230711

3-second Pause OHS (all with squat snatch to start) x3 each


95-105-115-125-135


Squat Snatch x1 each


135F-135F-135F-95-115F-115-115F-125-135F-135


just a complete mess after a great start on OHS. squat snatches will continue to own me.

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Sam K
July 11th, 2023 at 9:30 pm
Commented on: 230711

Rx

OH Squat Pause(x3): 115, 115, 115, 125, 135

Squat Snatch(X1): 155, 165, 185, attempted 195 five times 😮‍💨


Son(15)

Rx

OH Squat Pause(x3): 75, 75, 85, 85, 95

Squat Snatch(X1): 115, 135, attempted 145 six times 😮‍💨

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Coastie Nick
July 11th, 2023 at 8:47 pm
Commented on: 230711

Pause OHS: 75-95-105-115-120


SSn: 65-85-95(F)-95-105


2 minutes rest between sets

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Mike Andridge
July 11th, 2023 at 8:34 pm
Commented on: 230711

OHS

85/95/95/95/95

Best these have felt in bit--Felt smooth, stable and below parallel

Sqt Sntch

65/65/95/95/115-these actually felt pretty fast for me

Happy with today

m/53/175

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Sebastian Fontana
July 11th, 2023 at 8:06 pm
Commented on: 230711

Ohs

#95-#95-#105–#105-#115

Snatch

#95-#105-#115-#125-#135 failed

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Christian Simpson
July 11th, 2023 at 7:51 pm
Commented on: 230711

Went light...65/70/75/80/85 then 75/85/95/105/110 on sq sn singles

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Chris Trejbal
July 11th, 2023 at 7:29 pm
Commented on: 230711

Pause overhead squat 3-3-3-3-3 reps

Tested 95lb and 115lb

105-105-105-105-105


Squat snatch 1-1-1-1-1 reps

65-65-65-65-65lbs


Notes.

I didn't realize how limited my shoulder and ankle mobility is. Crazy how you can squat and press so much, but put them together and you realize your limitations. A very humbling workout!

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Patrick A
July 11th, 2023 at 7:47 pm

I absolutely agree!

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Luis Oliveira
July 11th, 2023 at 5:09 pm
Commented on: 230711

OHS 40 Kg (88 lbs).


SS 60 Kg (132 lbs).

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Tyler Hendricks
July 11th, 2023 at 3:38 pm
Commented on: 230711

M/30/200


Overhead Squat 5x3 (3 sec pause)


95, 115, 125, 135, 135


Squat Snatch 5x1


115, 115, 125, 135, 135

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Jonathan Elmore
July 11th, 2023 at 3:02 pm
Commented on: 230711

Did speed work 1.5 miles @ 5:30 pace

Then barely ✅

Afternoon: got a new sled, so I had to test it out!

(edited)
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Chris Galloway
July 11th, 2023 at 2:11 pm
Commented on: 230711

POHS 55/55/60/60/60


SS 65/75/80/85/85

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Brian Louchis
July 11th, 2023 at 1:47 pm
Commented on: 230711

POHS: 125

SS: 165

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Charles Meyers
July 11th, 2023 at 1:03 pm
Commented on: 230711

Pause overhead squat 3-3-3-3-3 reps

45-55-65-75-100

Squat snatch 1-1-1-1-1 reps

65-75-80-85-90

(edited)
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Patrick A
July 11th, 2023 at 8:11 am
Commented on: 230711

Overhead Squat 65-75-95-95-95

Power Snatch + OH Squat 100-105-110-115-120

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Steven Thunander
July 11th, 2023 at 2:59 am
Commented on: 230711

Globo wod: If you are using iron plates today use a weight that you can bring down under control. Dumbbell sub dumbbell pause OHS and dumbbell squat snatches, single dumbbell, alternating arms. These will be much more difficult than barbell OHS and squat snatches, so. start light and work your way up. If you max the available dumbbells do AMRAP sets, or extend the pause time (for the OHS)

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Chris Sinagoga
July 11th, 2023 at 12:16 am
Commented on: 230711

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Prep for one part of a complex lift then do the lift. Weightlifting. Squatting with an upright torso and loss of connection. Jumping with a ton of ROM


SHORT MEDIUM LONG


LIGHT


MEDIUM


HEAVY x


COORDINATION SCALE

Pick one of the movements (probably OHS) and do a traditional max effort format with it. Probably sets of 10+


STRENGTH SCALE

Do snatches first with a 3-sec pause and work up to a 1 RM Overhead squat


FLEXIBILITY SCALE

Whoa boy! Find a PVC pipe, brookstick, or 15-lb. bar and get to work! Do 3 Overhead squats with a 10-sec pause on the bottom, then stretch for a bit. Fight for millimeters. Rinse and repeat until you feel enough progress has been made.


MY STUFF

Checked the box. Did sets of 95lb. OHS with pause between cleaning stuff. Did a little workout yesterday on my rest day to prep for Chutes and Ladders Theme Workout.


GENERAL FEAR LEVEL: 4

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