Warm up:
2 rounds of:
200m Row
100m Run
5 Rhrusters (bar)
3 Pull-ups
10 Sit ups

Plus OHS prep and the Burgener Warmup

Work to a heavy Overhead Squat
(Compare to July 2.)

7 rounds for time of:

3 Power snatches (135 lb./95 lb.)
5 Burpee box jumps

Post OHS load and WOD time to comments.

It’s no secret I love overhead squats like Cookie Monster loves cookies. They are my FAVORITE, and like snatches, they require technique and a bit of finesse.

The secret to a good OHS: externally rotate your shoulders.


If you externally rotate your shoulders (and make your armpits face forward, not down) you redistribute the load down through your lats, which is a much more stable and solid position.

Check it out from the side – see his armpits? They are facing forward. This is a SOLID position – I could stand behind him and pull back on the weight, and it’s not going anywhere. Why? He’s supporting the weight down through his lats and is locked out. That’s money. It’s how you win a gold medal. Or get your name on top of the CF7 leader board.

Show me your armpits.


CrossFit is Dangerous??? And How It Very Literally Saved My Life, Miranda Oldroyd



Just what you needed on Thursday….10 minutes at the beach!

Post thoughts to comments.

Thursday WOD, August 2, 2012

8 thoughts on “Thursday WOD, August 2, 2012

  • August 2, 2012 at 7:07 am

    Fun morning!

    Got a PR at 245# OHS!!

    Now amy it seems the board is written in permanent marker so I need your help updating it please 🙂

    WOD: 7:46 rx’ed – Mackey downright lapped me this morning. Dudes a beast!

  • August 2, 2012 at 10:10 am

    Teachers have magic ways of cleaning dry erase boards – your PR has been noted 🙂

    (If the dry erase won’t come off, write over it or color over it with another dry erase marker, and it usually will all wipe right off.)

  • August 2, 2012 at 10:10 am

    Congrats on the PR!!

  • August 2, 2012 at 10:52 am

    OHS PR – 90#!
    Can’t remember time on WOD…but only did 65# on snatch

  • August 2, 2012 at 1:35 pm

    metcon: 6:13 rx’d

    205# OHS

  • August 2, 2012 at 7:41 pm

    #105 on the snatches finished 9:27
    New PR on the OHS 135
    Thats 20 lbs more that last month!!!!!!

Comments are closed.