“What weight should I use?”


“What weight should I use?”

“What weight should I use?”

You wake up, nervous about what the workout of the day might be. You hope it’s not filled with some of your goats.

Phewf! Safe this time. No need to cancel.

But you notice the prescribed weight for the deadlift/overhead squat/push jerk is way more than you can do.

You come to the gym and ask, “What weight should I use?”

Before asking, you may be able to answer this one on your own. First, look for the last time we did a workout with that movement. If you used a 35# kettlebell last week, you’ll probably be doing it again (unless I told you to write in your journal to do more weight next time).

Also, check the board. I may have written the appropriate percentage of your max for the workout weight. For instance, it may be 70% of your max if you’re not able to perform a 315# deadlift.

If you’ve followed these two steps, and you’re still not sure, feel free to ask. I will pose those two questions to you, so be sure to have your numbers ready.

12-9-6 reps of:
Overhead Squat (155/105#)
Power Clean (155/105#)

Welcome back from Florida

47 Responses

  1. Kevin

    This Sunday is the gymnastics seminar with Jeff MacRae. So far, I have had many people express interest, but no one has committed. I need your payment ($75) by Wednesday. If we don’t have many register, it will have to be cancelled.

  2. Patrick

    OHS sets of 3s:

    Over Head Squats (115#)
    Power Cleans (115#)


    OHS were VERY wobbly. Tried to keep it tight, but my wrists were also a factor.

  3. Pierre A.

    WU x 2

    Strength: squat cleans 5’s

    WOD: 12-9-6
    Overhead squats (155 lbs.)
    Power cleans (155 lbs.)

    Time: 6:16

    Everything felt really heavy this morning.

      1. Joanna

        Not enough room (or bars if it’s a big class) for people to have 2 set up. You’d have a room full of bars and no where to squat with them 🙂

  4. Jeff MacRae- CrossFit PEI

    Hey guys! Hopefully a lot of you can make it to the gymnastics seminar this Sunday. It’s going to be a lot of fun! All skill levels welcome, wether you are working on your first pullup or are trying to get 10 muscle ups in a row, there will be something for everyone. Hope to see you on Sunday!

  5. Corinna

    WU x 2

    OHS: Strength x 3
    45-55-60-65-70-75(struggled with 75)

    WOD: 12-9-6
    OHS (50#)
    Cleans (50#)

    Time: 5 minutes something

    I can’t say that I really enjoyed this WOD. I understand the idea behind using the same (lighter) weight because it made me practice my OHS; but I would have preferred using a heavier weight for my cleans. Hopefully, one day my OHS and Cleans will be the same!!!

  6. Chantal Frenette

    Hi Kevin, I am noticing there is room at 3:15 today. Please cancel my 4:15 and I am on my way to the 3:15 class instead. Thank you!

  7. Steph F.

    WU x 2

    Clean x 1: 55-65-75-85-90(PR)-95(PR)

    WOD: 12-9-6
    OHS (60#)
    Power clean (60#)

    Time: 9:05

    Did the first 8 OHS unbroken, but after that my wrists were really sore.
    Good job everyone and thanks for the push at the end!

  8. Gillyon

    I am impressed that I even went to the gym today. I pulled my groin in bball last night and woke up in pain and to this WOD..and my strength was OHS.

    CW x 2
    OHS (5s) 10-15-25-35-45
    WOD @ 35lbs
    Time – 4:35

    Sonia amazing job doing this WOD as rx’d. You are so strong!

  9. Pierre

    WOD –> 4:22

    Did 12 Power cleans with the 95# and after my wrist started to bug me so I switch to 40# db!

    It felt good to do a barbell WOD.

  10. Tracy S.

    Strength: Deadlifts
    (X5) 135-145-155-165 (PR for reps!) 🙂

    Tibia Posterier Stretch & Wall Stretch

    WOD: 12-9-6 OHS & Cleans @ 45#
    –> TIME: 6:40

  11. Kevin


    Front Squats (155#)
    Power Cleans (155#)


    Just had physio done today, so wasn’t allowed to do overheads. Tough workout nonetheless.

  12. Heidi

    WU x 2

    Strength: Push Press x 5
    Having some upper arm issues & the PP’s didn’t feel so so, so I kept the weight light.

    WOD: 12-9-6
    OHS 65# (Snatched overhead)
    Power Cleans 65#
    Time: 4:25

    I actually kinda liked this one.

  13. WU x 2

    Back Squat
    45×10, 55×5, 65×5, 85×3, 95×3, 105×3(amrap)

    WOD @ 70#
    Overhead Squats
    Power Cleans

    10:42 😀

    Thanks for helping me get through it 6:30 crew!!

  14. Sonia

    Strength – shoulder press
    wu with 45
    3×60, 3×70, amrap 75 got 10 reps

    cash in: tib post mob, wall snatch stretch

    OHS (105lb)
    power clean (105lb)

    time: 9:28

    Liked the workout although it was frustrating at times due to being cautious with my shoulder I guess. Snatched the weight up for the OHS, got 11 in a row first round so really happy with that and really happy for doing it as Rx’d. It had been a long time since I’ve done OHS or heavy overhead something.

    cash out: plank x 3 30sec each, L-sit 39 sec.

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