Squat
5-5-5-5
AMRAP 5 Minutes
Run 200m
20 Overhead Plate Lunges (45/25)
Rest 2 Minutes
AMRAP 5 Minutes
10 Burpee Pull-ups
15 Games Standard Box Jumps (24/20)
High Bar Back Squat
165-165-165-165
Metcon:
2+20
2ish
Feb 14, 2013
2/14
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Snatch
2-2-2-2
4 Rounds
8 DB Squat Cleans (45/30)
10 Pull-ups
12 Games Standard Box Jumps (24/20)
Snatch
Fuck. Snatch. Day.
65-65-65-75. Things were not working today.
Metcon: 10:00rx
Also fuck box jumps.
Feb 4, 2013
2/4
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Squat
2-2-2-2
21-15-9
Games Standard Box Jumps (24/20)
Push Press (95/65)
Front Rack Lunge (95/65)
Squat – 215# across the board
Metcon: 9:07rx
That sucked. My knees are a real mo-fo and the sides of my feet were hurting, which made me angry. I think I hate crossfit. Bleh.
Dec 12, 2012
12/12
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Jerk
3-3-3-3 (add 2.5-5lbs on to previous set of triples)
4 Rounds
12 Overhead Squats (95/65)
12 Hand Release Push-ups
12 Games Standard Box Jumps (24/20)
Jerk
105 across
Metcon: 7:22rx
Nov 27, 2012
11/27
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EMOTM 10 Minutes
2 Power Snatch
4 HSPU
4 Rounds:
12 Games Standard Box Jumps (24/20)
10 Alternating DB Step-Ups (70/50) (One DB)
8 Toes to Bar
6 DB Snatches (70/50)
EMOTM
85# w/ 4hspu first 2 rounds then a steady decline… bleh
Metcon: 12:02RX
This sucked donkey balls.
