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Wednesday, June 19th, 2013 - Hang power clean
Posted: 20 June 2013 04:06 AM   [ Ignore ]   [ # 31 ]
Top Dawg
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Warm up: 3x (15 GHD back extns, 15 GHD sit ups, 250m row)

WOD 130610 (pack)
21-15-9 of:
Left arm DB snatches 15kg,
Right arm DB snatches 15kg,
Pull ups

Time: 8:23

Last time over 13 mins with full squat snatches. This time power snatch - minimal squatting

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M/47/80kg

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Posted: 20 June 2013 04:08 AM   [ Ignore ]   [ # 32 ]
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20130619 Wed


Pack Light
21-15-9-3 rep rounds of:
95 pound Front squat
Sit-up
10:33
Weight limited by wrist flexibility.
I read in Starting Strength that folks with proportionally long forearms may never get a good rack position, but after watching some mobility WOD vids I’m working on external rotation to get a better position and relieve some of the carpal pressure.  Squats were easy with 95, hit rock bottom every rep.

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M/48/6’3”/225

CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

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Posted: 20 June 2013 05:22 AM   [ Ignore ]   [ # 33 ]
Stray Dawg
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Joined  2013-03-18

WOD: Hang power clean 3-3-3-3-3-3-3 reps
53 (117#) - 55.5 (122#) - 58 (128#) - 60.5 (133#) - 63 (139#)

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M/37/191cm (6’3”)/118 kg (260 lb)

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Posted: 20 June 2013 08:09 AM   [ Ignore ]   [ # 34 ]
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60 minutes of cycling in the heat!!!! 103F
Hills reps…. 21 miles
Hydrate, hydrate, hydrate

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M/37/6’/185#(Was) I’m now 190#and decreasing smile (started this year @ 222#)

“Life is not a Dress Rehearsal”
Rose Tremain (b. 1943), British author

For I can do everything through Christ, who gives me strength. (‭Philippians‬ ‭4‬:‭13‬ NLT)

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Posted: 20 June 2013 09:37 AM   [ Ignore ]   [ # 35 ]
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Hang Power Cleans

3-3-3-3-3-3-3

135-140-145-150-155-160-165

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M/32/6’2’‘/240#

Compare to 330# in 2009

Warm up: two rounds of 10 air squats, 1 min hamstring stretch, 10 push-ups, 5 pull ups, 5 dips, 10 deep squats holding on to a poll for perfect form, 10 sit ups, 200 m run, 5 KTE.

I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is over self. - Aristotle.

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Posted: 20 June 2013 12:30 PM   [ Ignore ]   [ # 36 ]
Puppy Dawg
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Hang power clean 3-3-3-3-3-3-3
75-85-95-115-125-135-145
I am now a masters female so I’ll take it!!! :D

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P-Sure

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Posted: 20 June 2013 12:30 PM   [ Ignore ]   [ # 37 ]
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Rest Day

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M/42/210#
Crossfit Birthday: 2/12/2009
FB: http://www.facebook.com/frosty996
Inertia plays a mighty role in recovery, and an object at rest on a couch can stay there for a long time.

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