Tuesday, November 27, 2012

Strength

Back squat

Conditioning

3 Rounds for time of:

10 Burpee broad jumps (6’/4′)

15 KB swings (70#/55#)

Mark
November 27, 2012
6:19 55#
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Larry
November 27, 2012
6:36 Rx
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Rob
November 27, 2012
6:11 55#
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Nick
November 27, 2012
6:17Rx
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Damian
November 27, 2012
Road WOD @Crossfit416 (Toronto)

W/U – 5x200m row w/30 second rest
50 DU
8 bar deadlifts, presses and clean
shoulder and thigh mobility

Skill: Handstand pushups – 20 deficit hspu’s, 45# plate height

WOD:
AMRAP in 10 minutes:
5 power cleans 115#
15 box jumps, 24″
8 rounds +5, + 1 box jump Rx
____________________________
Can’t believe I’m missing atlas stones tomorrow….
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Pete
November 27, 2012
We’ll make it up when you get back; don’t sweat it. How did that shoulder mob go? Have those Canadians ever seen shoulders like yours?
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Damian
November 27, 2012
The Canucks were in awe of my shoulders. Um, all we did was pass throughs and whatnot. Nothing special. No one knew that I’m broken.
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Mailman
November 28, 2012
Strength Backsquats 5X5 @ 75% of 3 RM

Conditioning 6:06 (55#)

After 3 weeks off my legs aren’t happy today!
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