19 Hagerty Blvd. Unit 7
West Chester, PA
info@crossfitexplode.com

November 29, 2009

11.30.09

MONDAY

"NANCY"

5 Rounds of:

400 meter Run

15 Overhead Squats… 95 pounds

For Time

Kevin Finishes "300 P's"  10.30.09

Post time, load and comments to comments

11.30.09 

Strength:  Weighted Dips

5…5…5…5…5…5…5

Skill:  Overhead Squats

Auxiliary:  Row for max Watts

Overhead Squats (Mark Rosen)…[wmv][mov]

Overhead Squatting Safely…[wmv][mov]

About the Author
  1. Marc Leonard Reply

    Nancy is a good one. You can you can feel your body controlling the weight overhead. I ate the proverbial sh*t once when i unlocked my shoulders and traps. No worry, dump the bar and carry on with your bad self. I think i got 17:51

  2. MJ Reply

    Rx 22:58 Really need to practice overhead squats

  3. TRRN Reply

    rx 18:22. I really found that form is key on this one. There were times were my form was off and I couldn’t get too many. But the times that I had good form down, it was much easier to complete more reps.

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