Five rounds for time of:
135 pound Deadlift, 9 reps
135 pound Hang power snatch, 6 reps
135 pound Overhead squat, 3 reps
Daniel 3:33
Liz 9:04 w 40kg
Max snatch
Daniel 111kg PR
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Tuesday, December 27, 2011
Monday, December 19, 2011
Saturday, December 17, 2011
20111217
Liz
c&j up to 55kg
Then,
5rds (CF games wod 2008)
5 DL 84kg
10 burpees
4:35
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c&j up to 55kg
Then,
5rds (CF games wod 2008)
5 DL 84kg
10 burpees
4:35
- Posted using BlogPress from my iPad
12/14/2011
Clean and Jerk to max
120, 125, 130, 135, 140kg missed jerk.
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120, 125, 130, 135, 140kg missed jerk.
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12/13/2011
Hang Power Snatch 3-3-3-3-3
75, 80, 85, 85, 85
Back Squat
5x142kg
3x165
10x184kg (new PB)
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75, 80, 85, 85, 85
Back Squat
5x142kg
3x165
10x184kg (new PB)
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Santora 12122011
"Santora"
Three rounds for reps of:
155 pound Squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
245 pound Deadlifts, 1 minute
Burpees, 1 minute
155 pound Jerks, 1 minute
Rest 1 minute
Daniel as rx'd 209 reps
70, 75, 64
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Three rounds for reps of:
155 pound Squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
245 pound Deadlifts, 1 minute
Burpees, 1 minute
155 pound Jerks, 1 minute
Rest 1 minute
Daniel as rx'd 209 reps
70, 75, 64
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Thursday, December 15, 2011
20111214
Work: “Santora”
Three rounds for reps of:
45kg Squat cleans, 1 minute
20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute
80kg Deadlifts, 1 minute
Burpees, 1 minute
45kg Jerks, 1 minute
Rest 1 minute
Liz
Rd 1: 53
Rd 2: 41
Rd 3: 41
Total: 45kg
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Three rounds for reps of:
45kg Squat cleans, 1 minute
20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute
80kg Deadlifts, 1 minute
Burpees, 1 minute
45kg Jerks, 1 minute
Rest 1 minute
Liz
Rd 1: 53
Rd 2: 41
Rd 3: 41
Total: 45kg
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Thursday, December 8, 2011
20111208
Press
5x27kg
3x32kg
6x36kg
"wood"
5 rds
400m run
10 burpee box jumps 20"
10 SDHP 30kg
10 thrusters 30 kg
1 min rest
3:38
4:21
5:05
4:49
4:29
- Posted using BlogPress from my iPhone
5x27kg
3x32kg
6x36kg
"wood"
5 rds
400m run
10 burpee box jumps 20"
10 SDHP 30kg
10 thrusters 30 kg
1 min rest
3:38
4:21
5:05
4:49
4:29
- Posted using BlogPress from my iPhone
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