CFWUx2 OHS 10 10 5
50kg 55-57.5-60kg 60-60-62.5-62.5-65kg

E2MOM, on MaxRack

85,
95, 105, 115,
125, 130, 95, 115, 120

135, 145x1, 140, 140, 145, 150, 150, 155, 155

3 sets of 5
5 sets of 3

lbs
95-105-115-115-125-135-135-145

155-165-165-165-170-175-175-180-185lbs. 

Tried to get close to my squat snatch max for the reps and above it for the overhead squats. Elbows and shoulders don’t like heavy overhead squats sometimes...Today is one of those times. 

15 minutes of slips warmup: 3 rounds:
3 front scale circle over 30” box into 
10-15sec back scale hold each side
5 L sit lifts on floor/5 second toe to bar hold
1 minute handstand kick ups free
1 minute plank to down dog/toe touches
1 minute pvc pass throughs 

42/69”/177lbs. 

210lbs

135-155-165-165-185-185-190-190 

Done 4/8.

My overhead squat is pretty weak, so these 1 reps were all PRs. Hope to go up evem more next time. 

105

110
115
120

125
130
135
140
145

3-155
2-175
2-195
2-215
1-225 f
1-225 f
1-
1-
1-

Ran out of time. Got 225 up and down in the bottom of the squat but dumped on the way up. Should go 220 then 225. 

M/35/6’/175#

x1: 155/175/185/195/205/215

M/25/5'8"/155lb
CrossFit AFK

130lb-140lb-140lb-140lb-150lb-150lb-150lb-150lb-150lb (wasnt feeling it so 70%-75%-85% respectively)

85-95-105-115-125-135-145-155-165 (PR)

155-165-175-185(1)-190(f)-190-200(f)-195(f)

26 y/o
160lbs

3 - 185
2 - 195
2 - 200
2 - 205F
1 - 205
1 - 210
1 - 215
1 - 220
1 - 220

115x3
125x3 oops
135x2
140x2 fail on 2
135x1
145x1
150x1
125x1
135x1 fail

3 : 175
2 : 195–215-225
1 : 235-235-245-195

195-205-215-225-235-245-255-265-275lbs.

3 : 88kg/ 2 : 92kg/ 2 : 95kg/ 2 : 98kg/ 1 : 102kg/ 1 : 105kg/ 108kg/ 1 : 111kg fail/ 1 : 100kg

https://youtu.be/_c4X16ayMuo

Right shoulder felt a little unstable, so I did a 5x3 OHS at 155# today.

145-165-175-185-205-215-225-235-245

45-55-65-75
& 85 for the set of 1s.
power snatches to OH. 

M/55/6’1”/180

OHS
3-2-2-2-1-1-1-1-1

3 x 135
2 x 145/155/165
1 x 175/185/195/205/215(f)/210

Started with 2 squat snatches + 2 overhead squats: 55 lb., 60, 65, 65, 70, 70. Then shifted to 1 overhead squat: 1@ 75, 85, 95, 100, 105

3: 175
2’s: 190–205-215
1’s: 230-230-235-240-250

M/28/6’1”/200lbs

:110KG.
https://youtu.be/q54yktwjPPI

175/195/210/225/245/255/260/265/275
Ashley:
95/105/105/110(x-)/110/110/115/120/125

All at 5reps
15#/15/25/25/35/35/25/25/15/15
OHS just kill that TFCC in my right wrist!  Basically a form drill since I can’t get heavy.

135x3
150x2
170x1

34,45,55,85,95,105, 110,pr 115

Did lighter weight with higher reps. Worked up to 2x160lbs

5 x 45/65/95
3 x 105/115/135
1 x 145/145/155
2 x 155#

75 x 3
85,90,95 x 2
100,105,115,120, 125 x 1
rx 

started well below my 3 rep max knowing that I wanted to focus on form, depth while working towards a 1 rep max

Overhead squat 3-2-2-2-1-1-1-1-1 reps
45-55-65-75-95-105-110-115-122.5

45
50-55-60
65-70-75-80-85
(postpartum PR ⭐️)

limited weights and strength, so I did:  

SLIPS for 20 minutes 
10 OHS with pipe 
-
2x 10 DB single-arm OHS L/R | 5 kg DB
2x 10 DB single-arm OHS L/R | 7,5 kg DB
2x 10 DB single-arm OHS L/R | 9,5 kg DB
2x 10 DB single-arm OHS L/R | 11,5 kg DB
2x 5 DB single-arm OHS L/R | 12,5 kg DB
-
5x OHS w/ bar | 15 kg 
5x OHS w/ bar | 19 kg 
3x OHS w/ bar | 21 kg 
1x OHS w/ bar | 25 kg 

45(5)-55(5)-60-65-75-80-85-90

105-115-125-135-140-145-150-155-165(PR)

x3: 155
x2: 165 - 175 - 185
x1: 195 - 205 - 215(fail on way up) - 215(fail on way down) - x 
m/52/5'11"/200#	

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENT
Overhead squat themes - squatting with an upright torso, pulling from the hips, pushing from the hips, overhead, balance factor (understatement)

MAIN DECISION
Do I have the mobility to make max effort OHS a worth-while day?

TECHNIQUE SCALE
Set the clock to 30 minutes. Do a ton of agonizingly slow sets at a light weight (like 7 sec. on the way down, 7 sec. on the way up). Throw some L-sits in between or handstand descents if you want.

CONSISTENCY SCALE
Don't go quite with a full recovery in between sets; use the same time for each one.

INTENSITY SCALE
Do something like a short sprint or burpees to get you breathing heavy before each set.

INJURY SCALE
Upper-body - back squat instead of OHS
Lower-body - AMRAP in 10 minutes of: 5 slow strict knees to elbows, 5 kipping handstand push-ups. Rest 5 minutes and repeat.

MY STUFF
1 round every 3 minutes for 5 minutes of: Run a little longer than 400 (I hope!), 10 strict knees to elbows on the swingset with the fattest effing grip ever.

GENERAL FEAR LEVEL: 3

95(x5)-105-115-125-135-145-155-160(F)-160 (PR)

5-10 reps OHS at each weight
45-55-65-75-85-95-105-115#

Got a late start this morning and just wasn't into it, so just focused on technique. Power snatch to get the bar overhead. Felt good at 115 but had to cut it off there because of time.

95-100-105-110-115-120-125-130-135lbs

Technique work for me. 
10-65, 10-75, 10-85, 10-95, 10-105, 5-115(pr), f-120, 4-115, 5-110, 10-95#. 
Most productive focused OHS workout ever for me. 115 was my 1rm; it’s now my 1, 3, and 5 rm. 

95
115/125/135
145/160(f)/160/135
m/51/175

Hotel scale: single arm DB OHS, left & right.
20*3/25/30/35/40
45*2
50*1

Did some chest and biceps too, 1 hr bike ride as well.

70-80-85-90-95-95-100-100-100kg

Great initiative, thank you!!!