OH Complex



WOD 7/18/13

Squat Snatch + Overhead Squat – Spend 10 minutes working on technique; if comfortable work up to a heavy single.


15 minute AMRAP of:

15 Overhead Squats (95/65)

30 Lateral Jumps (over Bar)

45 Ab-Mat Sit ups


Nearly every day we program a strength element to begin the workout. This is the time to really get into some heavy weights; AS LONG AS YOU HAVE CORRECT FORM AND ARE COMFORTABLE WITH THE LIFT. If you’re in your first month or two of lifting, hold back a little. Sometimes we have a seasoned CrossFitter who is comfortable with the lift but the form is terrible (a coach will tell you if you don’t already know).Sometimes we see athletes with great form but maybe they don’t feel confident to increase the weight; thats fine!  If you either have bad form or aren’t confidnent or new to CrossFit use the strength portion of the class to work on technique with light-medium weights and focus on form. Confidence will come with experience in the lifts as well as form. For everyone else; let’s lift some heavy weight!

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Showing 7 comments
  • Sean M

    135 # overhead squat

    WOD 4 rds plus 6 sit-up.

  • Jeremy Johnstone

    4rds plus 16 sit ups. subbed front squats for ohs. thumb issues.

  • Triquarion

    145# ohs 9rounds POW

  • Clint

    155# on the complex
    4 rounds + 12 jumps RX

  • Greg

    Sorry for the disappointment Clint!!

    115# Snatch+OHS
    4rds RX

  • Sara

    Cool workout. Squat snatch not my favorite!
    SSCx only 48#
    5 rounds, only 35# OHS

  • Elyse

    93# on the complex

    5 Rds RX

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