ugh- a week off = weaker
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2011
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January
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- For time:
- Row 2k
- 3 RFT
- Cleans 3-3-3-3-3-3-3
- Row 5 min x 4 rounds. Rest 3 min. 1170m, 1210m, 12...
- 5RFT: 400m run, 20 burpees, 15 bent over rows 40lb...
- AMRAP 3 min pullups x 3 rounds
- 1/2 mile repeats x 3, rest 2 min between
- Snatch 1-1-1-1-1-1-1
- 3 RFT: 275lb deadlift x 10, 50 double-unders + 10:41
- Bike 31.6 miles - 2:11
- Crossfit total: Deadlift 425. Back squat 200. Clea...
- Elizabeth: 21-15-9 squat clean 135lbs, ring dips =...
- 5RFT: 20 situps, 5 push press 135lbs=8:43
- 15 min AMRAP: 25 x sdhp 45lbs, 25 pushups = 5 rds ...
- 3 RFT: 18 pullups, 18 ring dips, 30 wallballs, 12 ...
- Weighted pullups 1-1-1-1-1-1-1= 70-75-80-82.5-85-8...
- 5 rft: 5 wall climbs, 10 toes to bar, 20 boxjumps ...
- Rankel:AMRAP 20 MIN:6 DL @ 225, 7 burpee pullups, ...
- Fran 11:16
- 3 RFT: run 100 ( rest the time of 100m), run 200 (...
- Front squat 3-3-3-3-3 = 135-145-155-185-200
- 3 rft: 400 m run, 30 x OHS 75lb, 21 pullups = 27:12
- "Jack" AMRAP 20 min: 10 push press 115lb, 10 KBS 5...
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January
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