Thrusters + Fran

Thruster 7x1
40-45-50-55-60-62(f)-60(f)

"Fran"
Liz 5:37

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11282011

SNATCH: 3 sets of 5 (power snatch from floor, 3 hang squat snatch, power snatch from floor). 70kg, 75kg, 75kg.

Power Clean and Jerk: 5 sets of 2+2. 90kg, 100kg, 100, 100, 100

Shoulder Press: 4 sets of 5 @ 70kg

Back Squat: 4 sets of 5 @150kg

20111110

"DT"
5 rounds:
12 dead lifts
9 hang power cleans
6 push jerks

Liz 9:46 w/ 45kg

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DT

5 rounds for time at 155 pounds
12 Dead lifts
9 hang power cleans
6 push jerks

Daniel as rxd 9:27



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Location:Cfb

20111108

Tabata bottom to bottom squats
Then run 1 mile
Liz 11, 8:36
Daniel 18, 9:00


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20111108

"randy"
75 reps of power snatch

Liz 3:44 w/ 20kg


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20111105

7 rds
35 double unders
1 snatch

Liz 12:21 240kg (all done w 40kg)
Missed first snatch

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