Posted by: stevecaddy on: Tuesday November 17, 2009
Warm-up
KB complex + split cleans with the empty bar
Workout
Split clean (alternating foot forward)
5 @ 40 kg
5 @ 45 kg
5 @ 47.5 kg
3 @ 50 kg
3 @ 55 kg
3 @ 60 kg
Then…
Tabata situps/squats 8 x 20 seconds on : 10 seconds rest
(for a total of four rounds of each)
13 / 16
14 / 17
14 / 17
13 [...]
100 Burpees: 11:07
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups
Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:00
1RMs
Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623
3-20RMs
3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 87.5kg
3RM Deadlift: 115kg
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Front squat: ?
5RM Deadlift: ?
20RM Back squat: 60kg
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