Motivation

The Olympics have gotten me motivated.  So lets see how the experts get it done.

The WOD

3 Rounds for time

Weight for the OHS (over head squat) is scalable to the individual, but keep it challenging.  

Suggested OHS weight.   95# men, 65# women

Medicine Ball   20# for all. 

21 OHS                                   

42 Medicine Ball Cleans                                       

15 OHS

30 Medicine Ball Cleans

9 OHS

18 Medicine Ball Cleans.  

The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts and the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability. The overhead squat is to midline control, stability, and balance what the clean and snatch are to power unsurpassed.

- From “The Overhead Squat”, CrossFit Journal Issue 36

Yes Rex I plagiarized you.

Ready GO