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Thursday, June 20th, 2013 - Rest Day
Posted: 21 June 2013 02:41 AM   [ Ignore ]   [ # 31 ]
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Rest. K-Star’s book arrived today.

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M 29 178cm 80kg

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Posted: 21 June 2013 11:12 AM   [ Ignore ]   [ # 32 ]
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Joined  2012-12-31

WAYYY behind on posting so here it goes:

Five Rouds of:
5 DB Deadlifts (25#, #30#, 35#, 40#, 40#)
5 DB Hang Cleans (#25, #25#, 25#, 25#, 30#)
5 DB Push press ( 15#, 15#, 15#, 15#, 15#)
5 DB Squat (#25, #30, #25, #25, #25)

Clean and Jerk:
1-1-1-1-1-1-1
#45-#50-#55-#60-#65-#70-#75

5 rounds of:
5 thrusters @#45
5 box jumps 24”

Jackie:
Row 1000m
45# thruster 50 reps
20 assisted pull-ups
Time: 23:40

21-18-15-12-9-6-3 rounds of:
SDHP @#55
Push Jerk @#55

Annie:
50-40-30-20-10 rep rounds of
Situps
Single unders

3 RFT of:
Walking lunge 50ft
20 squats
10 back extensions
Time: 5:21

Back squats:
3-2-2-2-1-1-1-1-1
#:45-55-65-75-85-95-105-115-125(PR)

Run Forrest Run!
30 min

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F/20/5’11”/155
Crossfit Birthday: 3/15/2013

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Posted: 21 June 2013 03:50 PM   [ Ignore ]   [ # 33 ]
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20130620 Thu

Rest

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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: 22 June 2013 10:18 AM   [ Ignore ]   [ # 34 ]
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WEDNESDAY 130619

Hang power clean 3-3-3-3-3-3-3 reps

115-135-145-155-145-145-145

Form on 155 wasn’t too good so I backed off.  Last rep was my best, which was surprising.

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M/48/5’ 11”/220#

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