I have tweaked a Tbear original for the Tuesday Crew. Overhead Squats for Reps
"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, the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. It 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." CrossFit Journal Issue 36Plan your attack wisely. Your going to add 3 weights together for your score. They are your: 5RM Overhead Squat 15RM Overhead Squat and 30RM Overhead Squat I loved the heart, determination and effort you all gave last time we did the 3,7,15 &21RM that I had to test you all on a 30 Squat Ripper this time around. You have the hour to complete, when the top of the hour hits your done! If you fail at nine when attempting your 15 Rep Max count it for the 5RM for the time being. Have a decent 4 or 5 minute rest before you max attempts. For example, I predict the Chicken Lover and Inferno to post the following: 30 of 145lbs__________30 of 85lbs 15 of 175lbs__________15 of 110lbs 5 of 210lbs____________5 of 140lbs So Joel would score 530 (narrowly taking Max) while Inferno would score around 330 easily placing her near the top. No? Again, this is just a prediction. I'd like to see Sack, Kermit, Dober and the Girlyman come play this time. Remember, Be safe, team up in groups of 3, use racks and clear the room around your station for your max attempts. Rules You must be able to push or split jerk the weight overhead from behind the neck to attempt The bar must be locked out overhead throughout the duration of the lift. No resting on shoulders.