16 December 2010

Three rounds of:
10 Weighted pull-ups
30 Back extensions

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or

Front Squat 1-1-1-1-1-1-1-1-1-1 reps

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15 December 2010

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

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or

"Randy"

75 pound Power snatch, 75 reps for time.

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14 December 2010

Three rounds of:
10 Deadlifts
30 GHD situps

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or

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

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13 December 2010

Rest day

or

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.

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12 December 2010

"Whitten"

Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

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11 December 2010

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

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10 December 2010

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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or


"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

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