Saturday

221008

Workout of the Day

39

Overhead squat 3-3-3-3-3 reps

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Compare to 220622.

Scaling:
Heavy overhead squats challenge your strength while demanding solid mechanics and good flexibility. Athletes at all skill levels should attempt overhead squat triples. Experienced athletes can go as heavy as possible, while newer athletes will use this workout as an opportunity to drill the movement, potentially increasing the reps for more practice.

Workout Demo

2
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Comments on 221008

44 Comments

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Sebastian Wieczorek
July 24th, 2023 at 9:42 am
Commented on: 221008
	5 rnds
3 ohsq 52,5
5 rope stand to floor to stand
7 strict burps
	 8:47

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Clint Michael
March 30th, 2023 at 3:11 pm
Commented on: 221008
105, 115, 125, 135, 145
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Jade Teasdale
March 2nd, 2023 at 2:12 pm
Commented on: Gymnailing It: Pistols and Overhead Squats
Thanks!
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Jeffrey Howard
January 6th, 2023 at 12:08 am
Commented on: 221008
M/27/5'8"/170lb
CrossFit AFK

195lb-195lb-195lb-195lb-195lb (little forward on set number 4. Lifted late, so did not use something I was uncomfortable bring back to my shoulders, as to not drop in the weight in the garage for neighbors sake.)
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Jeffrey Howard
January 6th, 2023 at 12:30 am
Every 3-minutes.
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Nate Gordon
December 8th, 2022 at 8:39 pm
Commented on: 221008
165-175-185-190-195pr

compared to 155-165-175-185-190pr
(edited)
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James Gentile
November 6th, 2022 at 7:06 pm
Commented on: 221008
completed 10/10. 

115-125-125-130-135 (PR)

220622 - up to 120
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Morgan Greene
November 1st, 2022 at 7:34 pm
Commented on: 221008
135-155-165-175-185
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Jeff Chalfant
October 29th, 2022 at 9:58 pm
Commented on: 221008
155-165-165-165(2.5 lost lockout on 3rd ascent)-155 Barely power snatched the first load. Went off rack after that. The elbows and right shoulder feeling shitty today. Bumping up protein and fish oil. Long slow warmup/10-15 power clean singles from 185-215 afterward.
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Ralph Keeley
October 17th, 2022 at 3:27 am
Commented on: 221008
M/36/6’/175#

165/175/185/195/175

Deo gratias
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Jesse Montagnino
October 14th, 2022 at 11:42 pm
Commented on: 221008
95
115
135
140
140
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Andres Felipe Jimenez Echeverry
October 14th, 2022 at 4:24 pm
Commented on: 221008
155/165/175/185/195
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Adam Pequignot
October 12th, 2022 at 6:07 pm
Commented on: 221008
M/43/140lb

105 lb
125 lb
135 lb
150 lb
160 lb
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Gavin Young
October 12th, 2022 at 2:07 pm
Commented on: 221008
39 y/o M

155, 165, 185, 205, 215x

only got 2 out of the 3 @ 215 ... bar was taken from the ground each time FWIW
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Tim Burbeck
October 10th, 2022 at 8:59 pm
Commented on: 221008
65lb
95lb
95lb
95lb
95lb
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Guilherme Souza
October 10th, 2022 at 3:42 pm
Commented on: 221008
155lb
165lb
175lb
185lb
205lb
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Steve Day
October 10th, 2022 at 3:39 pm
Commented on: 221008
115, 115, 125, 125, 135lbs
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Alexandre Beaulieu
October 10th, 2022 at 3:35 pm
Commented on: 221008
165/185/200/210m/185
M/35/197
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Scott Wiedmeyer
October 10th, 2022 at 1:12 am
Commented on: 221008
36 / M / 5'9" / 133lbs

Dumbbell OHS left arm, right arm

35-40-45-45-45
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Christian Simpson
October 9th, 2022 at 9:56 pm
Commented on: 221008
11/29/19 - first time doing...up to 75#
1/17/20: up to 115#
1/28/21: up to 135#
032222: up to 135
6/22/22: up to 145 (155x1)
Today: up to 145 (155x2)
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Lincoln Kerger
October 9th, 2022 at 8:35 pm
Commented on: 221008
Practiced OHS after 221009 as part of cool down, 5 reps each 45, 65, 75, 85, 95# stretching in between sets.

Compare to 220622: 85-95-105-115-125#
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Coastie Nick
October 9th, 2022 at 5:36 pm
Commented on: 221008
95-115-135-145-150(F- only 1 rep)

220622: 95-115-135-145-150(F- only 1 rep)

220303: 95-115-135-145-150(PR)

210128: 95-120-130-140(F only 2 reps)-140(F only 2 reps)

200117: 95-115-125-135-145
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Aaron Brumit
October 9th, 2022 at 4:46 pm
Commented on: 221008
115-145-115-135-145-155f lost balance on 1-155x3

Balance/form aren’t quite there today to get heavier. Legs and shoulders feel good, lower left back hurts. 
Note to future Aaron: warm up more, ya ding dong.

220622
115lbs-145-155-160-165
(edited)
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Andrew Gunn
October 9th, 2022 at 12:37 pm
Commented on: 221008
Beginner:

65/75/75/75/75

m/38/226
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Ruiqin Huang
October 9th, 2022 at 9:31 am
Commented on: 221008
175-185(2)-185-195-225(x)
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Luke Rodina
October 9th, 2022 at 2:46 am
Commented on: 221008
115, 115, 125, 130, 135 lbs
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Jade Teasdale
October 9th, 2022 at 1:01 am
Commented on: Gymnailing It: Pistols and Overhead Squats
Along those lines what are some fun dynamic stretches for your t-spine?!
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Jade Teasdale
October 9th, 2022 at 12:56 am
Commented on: Gymnailing It: Pistols and Overhead Squats
I really struggle with overhead squats. Barbell & Dumbbell variations. But can do pistols rather easily. Could it mean my restriction is not in my ankle dorsiflexion but in my thoracic extension?!
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Matthew Letarte
March 2nd, 2023 at 11:21 am
Could be hip/shoulder mobility and/or posterior chain strength as well
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Jade Teasdale
March 2nd, 2023 at 2:13 pm
I’ll look into it.
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Jade Teasdale
October 9th, 2022 at 12:48 am
Commented on: 221008
75-75-85-85-85 pounds
wasn't feeling it today. Kept it light & focused on good technique.
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Matt Lee
October 8th, 2022 at 10:24 pm
Commented on: 221008
135-140-140-140-140 lbs
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Shane Azizi
October 8th, 2022 at 9:06 pm
Commented on: 221008
Barbell for all sets. Rx
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Lee Robinson
October 8th, 2022 at 5:32 pm
Commented on: 221008
Lee 70-75x2-70-70-70 Kg
Noah 20-20-20-20-20 Kg
Christy 20-20-20-20-20 Kg
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Antonio Alves
October 8th, 2022 at 4:11 pm
Commented on: 221008
Modified: 
--
Overhead squat: 7 sets of 14 reps with a 20 kg bar
3-5 minutes rest between sets
--
Peace.
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Charles Meyers
October 8th, 2022 at 3:50 pm
Commented on: 221008
Charles Meyers
June 21st, 2022 at 6:17 pm
Commented on: 220622
Charles Meyers
Overhead squat 3-3-3-3-3 reps
80-90-105-115-120
Post loads to comments.
Compare to 220303.
March 2nd, 2022 at 5:05 pm
Commented on: 220303
Overhead squat 3-3-3-3-3 reps
65-75-85-95-102.5
SATURDAY
221008
Workout of the Day
Overhead squat 3-3-3-3-3 reps
90-95-110-120-140
(edited)
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Georgina Choukroun
October 8th, 2022 at 3:46 pm
Commented on: 221008
😊 séries 1 et 2 @ 25 kgs
séries 3 à 5 @ 30 kgs

Sur le plateau, avec un clean and jerk et passage barre nuque avant push press to position ovh.
deux 1eres séries pas faciles mais ça passe à 30.
Gainage abdominal +++
Dur sur bras (tremblements) mais on suit bas du corps.
(edited)
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Jonathan Elmore
October 8th, 2022 at 2:32 pm
Commented on: 221008
75-85-95-105-115-125-135-145PR
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Josh O
October 8th, 2022 at 1:40 pm
Commented on: 221008
115 lb.
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Chris Sinagoga
October 8th, 2022 at 12:08 pm
Commented on: 221008
Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
High output followed by long rest. Weightlifting. Squatting with upright torso, overhead, pushing with the shoulders also themes.

                  SHORT      MEDIUM      LONG

LIGHT

MEDIUM

HEAVY      x

TECHNIQUE SCALE
Same format, do lots more reps for each set (10+)

CONSISTENCY SCALE
Same reps and format, 7 seconds on the way down, pause at the bottom, then 7 seconds on the way up. Don't allow the weight to shift in the feet.

INTENSITY SCALE
Do a short sprint or burpee set before each lifting set

MY STUFF
Did a different one today; I'll circle back to this one

GENERAL FEAR LEVEL: 3
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Stacey Thompkins
October 8th, 2022 at 9:18 am
Commented on: 221008
M/47/6'2"/180#

115/125/135/145/155#

Been awhile for me more KB work than barbell but this felt good
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Jade Teasdale
October 14th, 2022 at 1:34 pm
Kettlebells are better anyways. 😎🤣
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Luis Oliveira
October 8th, 2022 at 8:40 am
Commented on: 221008
70 kg (154 lbs)

https://youtube.com/shorts/87BigigS5Rc?feature=share
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Steven Thunander
October 8th, 2022 at 3:19 am
Commented on: 221008
Globo wod:  If you have bumpers, barbell and a rack get after it.  If you are using iron plates today build up to a heavy 3 that you can control down,  then do sets across usingthe same weight.  Dumbbells sub dumbbell OHS, 3 left and 3 right. Note that dumbbell OHS are difficult so start light and work your way up.  If you max the available dumbbells in your globo do AMRAP sets.
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