Wednesday 05.23.12

5 rounds for time of:
5 overhead squats (10-30lbs)
10 knees to elbows
15 dumbbell hang squats (15lbs)
40 jump jacks or rope

Compare to 09.20.11


  1. 16:26 – 20lb overhead

    Probably could have done better, but baby woke up right before
    3rd round.

  2. Sharon- a hang squat is simply a squat while holding the weights hanging by your sides.

  3. Thanks Jenni. That is what I ended up doing. I just guessed so I'm glad I guessed right:)

  4. 11:04.

    The overhead squats feel SO weird. My arms do not want to stay overhead! Anyone else feel that way and did you do anything to help it?

  5. I just hold the weights above my shoulders with my elbows bent. I can't do it with my arms straight w/o hurting my back. I think some people just put the weights on their shoulders too.

  6. OK, maybe I'll start bending my arms to a 90 degree angle, or put them on my shoulder. It's weird because I feel like I am going to fall on my face forward when I have the weights up with my arms extended 🙂

    Thank you!!!

  7. 10:16
    compared to 13:24.
    20lbs everything
    I accidentally did squat cleans instead of squat hangs

  8. Overhead squats are meant to be done with a bar because the resistance you have between your hands with a bar helps you to keep aligned properly and balanced. If you don't have a bar and it feels too uncomfortable to keep your arms straight over your head (it is awkward for me too) then you can keep them on your shoulders and still have similar results.

  9. I know I'm a day late but I couldn't run 5K so I did this workout instead. It's my first time doing CrossFit. I got an 11:10time with 10lbs. I did substitute KTE with a vertical crunch. Excited for tomorrow.

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