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Old 09-29-2017, 09:16 PM   #606
Joe C Thomas
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Join Date: Jan 2009
Location: Spanish Fort  AL
Posts: 1,071
Re: El Capitan's Crossfit Log

9/27/17

Front Squat
6x2 @ 80%
45/135/185/205/205/205/205/205/205

"Tabata" - Wall Balls 20#, Row Calories, Russian KBS 53#, 25' Bear Crawls
4 rds of 40 sec on: 20 sec off
Rds 1: 63
Rds 2: 55
Rds 3: 44
Rds 4: 61
Total: 223

9/28/17

HSPU Practice
5 x 30 sec: 1 min rest
7/7/7/8/9

For time:
Row, 1000 m
20 Power Snatches, 135/95 lbs
30 Toes-to-bars
13:54

9/29/17

Squat Clean
7x2 @ 75%
45/95/135/165/165/165/165/165/165/165

For time:
100 Double Unders
20 Front Rack Lunges, 95/65 lbs
80 Double Unders
16 Front Rack Lunges, 95/65 lbs
60 Double Unders
12 Front Rack Lunges, 95/65 lbs
40 Double Unders
8 Front Rack Lunges, 95/65 lbs
20 Double Unders
4 Front Rack Lunges, 95/65 lbs
11:44
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