Friday WOD 20090818

Overhead Squat 3-3-3-3-3 reps

CFOZ version

Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)

If you have access to a weights, do this WOD as Rx. Otherwise, use a pvc pipe or broomstick to practice your form. This is not done for time. Each rep is to be done with increasing weight. You are looking for your five rep max effort (5RM). If you cannot get to the bottom of the squat or cannot keep your balance do not increase the weight. Instead, stay at the weight where you could complete a proper set for the rest of the WOD, even if that means sticking to the pvc/broomstick.  Take as long as needed to recover between sets.

Post loads to comments.

Here (Win) (Mac) is a clip from one of the CrossFit Certifications showing proper form for the overhead squat, courtesy of

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