Category Archives: Row

Monday 9-16-13

Snatch balance – 15 minutes to find a 1 rep max(record it) 225 Clean Pulls – 5 sets of 3 reps at 95%-100% of 1 rep clean 255 then: 5 Rounds for time of: 250M Row 10 lateral box jumps(over … Continue reading

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Friday 6-28-13

Back Squat – 6 X 6 @ 70% +10lbs 245 then: 3 Rounds of: 500M Row 15 Barbell Burpees 12 Deadlifts(185/135) 9 Toes to bar 13:17 rx

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Monday 11-26-12

WORKOUT OF THE DAY: Buy-in: 10 X barbell complex with bar(45/30) (D/L, HPC, Front SQ, Push Jerk – each movement is precise and a pause before the next) then: Power Clean – 2, 2, 2, 1, 1 205-225-235-245-255 then: For … Continue reading

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Wednesday 9-5-12

Power Clean – 1 rep max(15 minute time cap) 255 then: As many reps as possible in 15 minutes of: 250M Row/200 M run 5 Handstand Push-ups 10 Med Ball Cleans(20/16) 25 Double-unders 5 rounds +run +11 reps

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Thursday 8-23-12

Front Squat – 5 sets of 3 reps @80%- 215 then: 400M Row 21-15-9 Ground to overhead(95/65) Lateral Bar hops Front Squats(same#) then: 400M Run 14:41

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Wednesday 7-18-12

Close grip bench press 5 reps heavy 205 5 sets max rep bent over row, 95 lbs 42, 33, 27, 23, 26 Tabata double unders 10 rounds 10 rounds 40 seconds work, 20 seconds rest- row for distance 2033 m

Posted in Bench, Crossfit, DOUBLE UNDERS, Row, WOD | Tagged | Leave a comment