5 rounds of: 5 deadlift 5 hang power clean 5 push press 5 front squat using oly bar increase weight each round rested 60 sec btween rds try not to put the weight down each round
95-100-105-110-115 (x) 9:40 with 4:00 rest split last round after one push press
Today was end of year one of crossfit 312 Wods starting weight was 220lbs Current weight 178lbs Starting Body fat percentage 20% Current Body Fat percentage 14%
8 comments:
16:14
Barbara "lite" 5 rounds of
10-20-30-40
rest 3 min btwn rounds
3:07
3:21
3:53
4:55
4:29
5 rounds of:
5 deadlift
5 hang power clean
5 push press
5 front squat
using oly bar increase weight each round
rested 60 sec btween rds
try not to put the weight down each round
95-100-105-110-115 (x)
9:40 with 4:00 rest
split last round after one push press
Today was end of year one of crossfit
312 Wods
starting weight was 220lbs
Current weight 178lbs
Starting Body fat percentage 20%
Current Body Fat percentage 14%
nice work matthew
keep it up, your second year will be even better.
AMRAP 7 min
95 lb squat clean 10 reps
situps 20 reps
4 rounds
Thanks insular, looking forward to many years to come. I love crossfit.
Modified Crossfit total
No squat rack
max ground to overhead-165
max power clean 205
max deadlift 340
run 1mi
200 sdhp 45lb bar
run 1mi
27:06
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