95-105-115-125-135
145-155-165-175-185
195-205-215-225-235

OHS - 135, 135, 140, 145, 145
FS - 225, 230, 235, 235, 240
BS - 240, 275, 285, 295, 300

Snatch+OHS 85,95,105,115(X),125(X),135(X),145(XX)
FrontSquat 155,175,195,215,235(X)
BackSquat 225,245,265,275,285

Did this workout with a (2:00) shot clock. Just wanted to keep practicing snatch work more than OHS. Snatch maxed out, FrontSquat did not back squat maxed out. Need to get better overhead before worrying about max overhead. Satisfied with strength gains. Especially have newbie gained a big max increase on FrontSquat. Still think my FrontSquat max is too close to back squat max, and overhead squat is way too low from what it should be.

O.H.S 102kg
Front Squat 122kg
Back Squat 142kg


Na série 3 de Front Squat dei um salto grande de carga e a musculatura sofreu e atrapalhou quando cheguei no Back squat. 

195-205-215-225-235x
235-245-265-285-295×
295-305-325-345-355

OH: 30.5-35.5-40.5-45.5-45.5 kg
FS: 55.5-65.5-79.5-75.5-80.5 kg
BS: 80.5-85.5-90.5-95.5-95.5

completed 8/6 in the home gym. same weight across all five singles. just wanted to focus on form and these were good weights to keep solid mechanics at a heavy load for myself.

OHS - 135
FS - 225
BS - 275

Went every minute on the minute since I was pressed for time. 
95-125-155-175-205
205-215-235-255-265
265-275-285-295-305

Legs are sore now! More warmup and rest between sets would’ve normally been preferred but I think this was just the right mix of loading and speed/intensity for today. 

age 44/176cm/176lb

135/145/155/165/175
185/195/205/215/225
235/235/225/225/225

oh squat 155-165-175-185-195
f squat 225-235-245-255-265-275(f)
b squat 285-295-305-315-325

compared to on 4/25/16:
OH 135-155-165-170-175
FS 225-235-245-255-265
BS 275-285-295-305-315

M/37/6’/178#

OHS: 165/175/185/195/205
FS: (225/245) 265/275/285/295/300
BS: 275/285/295/305

Deo gratias

36 / M / 5'9" / 140lbs

OHS 95-95-95-95-95
FS 115-135-145-150F
BS 150-165-180F-150-165

Could have gone a bit heavier on the OHS, but I didn't have bumper plates, and lowering the bar was sketchy after doing presses and dips yesterday. 

Accidentally skipped the last front squat.

OHS
125-135-145-155-165

FSQT
185-195-205-215-225

BSQT
255-265-275-285-295

Modified, using a 20 kg bar:
--
Overhead squat 5-5-5-5-5 reps
Front squat 5-5-5-5-5 reps
Back squat 5-5-5-5-5 reps

full ROM, pause at bottom of the squat 
-
Peace.

OHS 135
FS 180
BS 235

25-min cycle warm-up

Front squats - max 15 kg
Back squats - max 30 kg

F/59/

OHS Bella bar across ( old shoulder injury) 
FS 75-80-85-90-95 
BS 85-90-95-100-105 

Starting after many years away - slow and steady I go. 

Scaled: 33 wall squats, 39 front squats @ 25kg and 30 back squats @ 25kg

8/1/23
M/54/222
 Overhead squat 1x65, 1x75, 1x85, 1x95, 1x105 reps
Front squat 1x155, 1x165, 1x170, 1x175, 1xreps
Back squat 1x275, 1x285, 1x295, 1x305, 1x310 reps
Try to increase the load on each rep.

OH: 145, 175, 195, 205, 220(PR)
FS: 225, 255, 275, 300(PR)
BS: 305, 315, 325(PR)

Son (15):
OH: 95, 105, 115, 125, 145(PR)
FS: 155, 175, 195, 215, 235(PR)
BS: 225, 235, 245(PR)

Didn't go crazy today...
OHS: 95/105/115/125/135
FrSq: 155/165/175/185/195
BSq: 225/235/245/255/265

A little box checking today
OHS 10 reps each 45-65-775-85-95# (from floor)
FS 7 reps each 135-145-155-165 and 5 reps 175#
BS 7 reps 185# for 5 sets (no more than :30 rest between each)

Worked up to what my left wrist would tolerate in the OHS, and cut straight to the chase crossing arms in FS (can't get into a good front rack, period).  BS was where I really checked the box - I was getting real short on time.  I made today more about technique practice anyway - focused mostly on upright torso with full ROM.

M/39/72”/168

OHS 70, 80, 90, 95, 100 kg
FSQT 105, 110, 115, 120, 125 kg
BSQT 130, 135, 140, 145, 150 kg

OHS: 105-135-135-165-175 from floor
FS: 135-185-205-215-225
BS: 185-205-215-225-275

OHS: 95-115-125-135-145
FS: 225-235-245-250-255
BS: 265-275-285-295-305

160418: 

45(5 reps)-65(5reps)-85(5 reps)-105-135-145-165-185-195-205-215-225-235-240-245.

overhead squat: 110
front squat: 198
back squat: 242

Did a half hour of low intensity work on the air bike this morning, then hit the WOD this afternoon:

OH Squat - 75, 95, 105, 110, 115#. This was basically technique work; my shoulder was off and I'm still very new to this movement.

Front Squat - 185, 205, 225, 245, 265. I've never done heavy singles for front squat so while 265 moved easier than expected it was still a pr!

Back Squat - 265, 285, 300, 315, 330. That last one was a grinder but I got it. Haven't squatted that heavy in months. That was a good time!

So weak on squat movements... This is the main reason why I'm starting CF. I haven't rack, so I should clean the bar.
OHS: ladder to 25 lbs (what a pity)
FS: ladder to 70 lbs (shamed).

I really wanted to do this one, but severe inflammation in my left knee has been nagging me for weeks, so I made up yesterday’s TTB/jumping workout. Results there. 

OHS: 185/195/205/215/225
FS: 205/215/225/235/245
BS: 225/235/245/255/275

Opted to do "Eva" today; what a killer!

41:55

OHS 95/115/135/140/145/150#
FS 185/205/225/235/240#
BS 245/265/285/295/300#(5x1 Pause)

Wasn’t feeling it today, I did some sled work. 

Ohs 

5x45#

 front squat 
5x95#

back squat
5x135#

ohs
115/125/135/155--
fs
135/145/155/170/170
no bs today---did BS and trap bar dl/jumps after yesterday's wod.
m/53/175
I think I may have to make the 155# ohs a "second half of life" pr.
170# was from 2017, and since then it's been 150# from what I can see in my records.
For my notes...
I did hero wod Josh after but scaled to 65# ohs/chin ups on rings--13:14    RIP Josh

Overhead :unable to do it
front squat: 135, 155, 185, 205
back squat: 205, 225, 275, 295PR

M/31/205/5’10

OS: 95-115-135-135-145
FS: 225-245-265-245-245
BS: 245-275-295-315-325

Was anyone else’s shoulders super sore from yesterdays wod??? Mine felt so jacked up and made overhead squats difficult. 

3 sets of 10
50# sandbag back squat
5 sets of 5
PVC overhead squat
5 sets of 3
24kg KB goblet squat

OHS: 95, 115, 125, 135, 155
FS: 185, 205, 225, 245, miss 255
BS: 265, 275, 285, 290, 300
3 mile jog cooldown 
M/41/168

Overhead squat 1-1-1-1-1 reps
30-40-45-45-50 kg
Front squat 1-1-1-1-1 reps
100-110-115-117-118 kg
Back squat 1-1-1-1-1 reps
120-130-140-145-150 kg
deadlifts 8x2 155kg

OHS and FS 90 Kg (198 lbs)
BS 100 Kg (220 lbs)

New Backsquat PR of 330lbs today! It always amazes me how much easier 1 rep is in comparison to 5 reps. 

OHS 110-115-120-125-135f-110
FS    175-200-220-230-237
BS   265-285-308-320-330lbs

In kg
OHS 50-52-55-57.5-61f-50
FS 80-90-100-105-107.5
BS 120-130-140-145-150kg

Globo wod: If you have bumpers and a barbell you're all set.  If you are using iron plates today use a weight that you can bring down under control for the overhead squats, and use safety pins, spotter arms in a rack or a spotter for the front and back squats.  Dumbbells sub dumbbell OHS alternating arms. If you max the available dumbbells do AMRAP sets.   If you are on a cruise ship or at Planet Fitness/hotel gym do dumbbell OHS, then weighted pistols, and finish off with Smith machine back squats (yes I know).

Overhead squat 1-1-1-1-1 reps
65-75-85-95-105
Front squat 1-1-1-1-1 reps
115-120-125-130-135
Back squat 1-1-1-1-1 reps
145-165-185-205-240

Champions Club Scaling Notes

RANT
Sometimes I wonder if I over-complicate this process by analyzing, thinking, and rethinking different options for workouts; would I get the same results - and the peeps at the Champions Club - if we just did the things as listed, scaling weights and reps only? Today I started off at the 9 am session over-complicating it, at least in my eyes. But as the rest of the sessions went on we just did 15-20 minutes of practicing strict toes to bar and some variation on jumping rope, and it turned out most of the athletes had a good sense of how many reps they needed to do at a time, when they needed to rotate, and when they were good to be done. And, ironically, that's bringing me to over-analyze this workout format. My first crossfit.com workout was in 2005 as a high school sophomore (modified Linda), and in all this time I really don't think there's much of difference in stimulus between a 1 rep max, 3 rep max, 5 sets of 1, 7 sets of 1, or pretty much anything listed that is not a 10-rep max and beyond (the 1-10-1-20-1-30 rep workouts were GENERAL FEAR LEVEL: 10 by the way). So for today, as long as it's not taking away from the people who programmed this workout, I'd challenge you do go be feel, not by reps or set: Practice overhead squats for a little while, go heavy if you feel like it's gonna happen, or stay light, then when you feel you've had a good dose then move on to front squats and do the same, and again with back squats. Even if you're experienced enough of a lifter to "game" the sets and plan the weight out in advance, let your body's feel take the lead.

WORKOUT THEMES
Max output followed by full recovery. Squatting with gradually decreasing demands on upright torso and flexibility.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM

HEAVY				x

NEW TO CROSSFIT SCALE
Pick one of the movements with an empty bar and practice for 20ish minutes. Practice running technique and handstands between sets.

MY STUFF
Did some back squats at 225 for sets of 3. 

GENERAL FEAR LEVEL: 4