Archive for December, 2012

Dec 6th 2012

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Strength:

Push Press- 6@75%, 4@80%, 4@85%
           
METCON:
EMOTM – 13 min 
4 x Thruster (95/65) 
30 x Double Unders
 
 
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0

Dec 5th 2012

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Strength:

Front Squat- 6@75%, 4@80%, 4@85%METCON: 
10-8-6-4-2-4-6-8-10
Wall ball
Toes 2 Bar 
Bulgarian Split Squat (Total 10 = 5 each leg) 
 
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0

Dec 4th 2012

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Trident CrossFit – CrossFit

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Skill Work: Clean
 
METCON:
6 x Round
2x Power Clean (high Hang – small dip) (135/95) 
2x Clean (low hang – dip to knees)  (135/95)
2x Clean (135/95)
6 x over the bar Burpee 
200m Run or 200m Row 
 
 
Result Type: Rounds For Time
Male Rx: 135 lbs
Female Rx: 95 lbs
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0

Dec 3rd 2012

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Trident CrossFit – CrossFit

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METCON:
3 x Rounds
2 x 4 Min AMRAP (total of 24 min of work)
 
10 x Jumping Lunges (5 each leg) 
7 x KB Swing 
2 Min rest
10 x Hand release Push-ups  
10 x Ring Row 
 
 
Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs
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0
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