Monday April 30th, 2018

Seaward CrossFit – CrossFit

Overhead Squat (3-3-3-3)

Pause for 3 seconds at bottom

* Build heavier with each set

**Score heaviest set and note others in comments.

Metcon (Time)

100 Overhead Squats 95/65
*There is a 7:00 cap on this workout. If an athlete get capped the score is 7:00 + the total number of reps not completed. For example, if an athlete gets 80 reps in the 7:00 timeframe the score is 7:20.


100 Overhead squats (75lbs/55lbs)


60 Overhead squats (light load)

*Use a very light load or PVC as needed. The athlete should be able to complete at least 10 reps in a row with their working weight, with the best possible form.

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