Monday 11.14.11

Use the Overhead Squat to improve midline control, stability, balance, and confidence for the Snatch
SWOD:  Overhead Squats 3-3-3-3-3

Metcon:  4 Rounds of:
-400m Run
-10 Overhead Squats @ 60-70% of today's 3rm
-20 Sit Ups

Post weights and times to comments

9 comments:

  1. SWOD: 35,45,55,65,70

    WOD: 45# 18:43

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  2. SWOD: 85, 95, 100, 100, 105 (fail)
    Metcon: 15:16 @70lbs (ran all 400m with the kid in the stroller)

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  3. swod: 75,95,115,120,(125,failed on 3rd rep)
    metcon:15:08 @ 87# and amsu's

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  4. 155x3

    18:28 at 105# ghd su x 3 rds

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  5. SWOD: 25, 35, 35, 35, 35
    Metcon: 22:03, 25lbs

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  6. SWOD: 65, 85, 95, 100x3, 105x2
    Metcon: 17:46 70#

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  7. SWOD : up to 80#
    METCON : 18:+, at 45#

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  8. Wish I would have posted this earlier,

    At Crossfit Merced we did an OHS MetCon. After (because they don't do a SWOD), I went for the same thing, 3-3-3-3-3. Didn't know my home gym was doin the same thing.

    OHS 3-3-3-3-3: 115, 125, 135, 145, 150 PR!!!!!!!!!

    ReplyDelete