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Tuesday, December 3rd, 2013 - Back Squat
Posted: 04 December 2013 06:18 AM   [ Ignore ]   [ # 46 ]
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20131203 Tue

Back Squat 2-2-2-2-2-2-2-2-2-2 reps
95-105-115-125-135-140-145-150-155-160
Work on good squat form continues, made sure they were deep.

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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: 04 December 2013 02:49 PM   [ Ignore ]   [ # 47 ]
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@BrandX!!!

warm up
MOBs

Lift
BS
[5@95;5@135;5@165;3@195;3@215 warm up]
Attempt 3x3reps @230; got 3x3
Debrief- ALL to 16inch BENCH.  ALL BELTED.  GD approved wrt back and single joint rule.  Still some R knee wavering on up.

WOD (with GD, Chappie, and Marco)
AMRAP in 10min of:
3 power cleans, 175#
150m C2 row
TOTAL=6 complete + 3PC + 52m

Great WOD!

Tekkers, power clean singles (155/165/175/185/195/200)

$-out
4x 25 AbMat butterfly sit-ups

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44yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 04 December 2013 05:35 PM   [ Ignore ]   [ # 48 ]
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28 Nov 2013 pushups/squats

AMRAP in 12 minutes:

20 pushups
50 squats

me: 5 rounds + 20 pushups

casey: 5 rounds + pushups + 20 squats
Kevin Smith joined us, he did 5 rounds??

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M/43/5’6”/160#
“Effort is only effort after it begins to hurt.”
2 reps, 135# clean

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