Friday, November 5, 2010

Friday

Squat 3-3-3+
63%-72%-81%

For time 4 Rounds of
5 Hang squat cleans (Heavy)
10 Broad Jumps
15 sit-ups

As a reminder, the Crossfit Total and 1/2 Cindy finals will be held on Saturday December 4th.  The finals will be the same as the baseline.  I will post a sign up sheet for times about two weeks prior.  Please email me with any questions.  
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3 comments:

  1. thomas wubbenNovember 5, 2010 at 5:30 AM

    BS: 135-155-175(5)..need to really start pushing myself on the high volume set

    metcon: 4:36 @ 95#

    more work on butterflies thereafter.

    ReplyDelete
  2. DrywallNovember 6, 2010 at 9:53 AM

    Bench press - 160#x3, 185#x3, 205#x6
    Back squat - 140x3, 160x3, 185x6
    WOD: 4:51 at 115#
    6 rounds of max dead hang pull ups

    ReplyDelete
  3. kyle bNovember 7, 2010 at 10:09 AM

    squat 185X3 205X3 235X10

    metcon 95# 5:30

    ReplyDelete

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