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Old Yesterday, 12:03 PM   #12491
Jan Hedman
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Join Date: Dec 2016
Location: Kirkkonummi  Finland
Posts: 75
Re: Over 50 Crossfitters Sign In

Nice PR Bill!!

Mon 14 Aug

This years workout #100:

Lying "fingers to toes" abdominal
10,10reps
Then holding a 8kg kb in hands:
10,10,10reps
Ring rows:
10,10,13,13,13reps
Kb lying one arm french press
8kg (ca18lbs) Kb:
10,15,15,15,15,15reps

Tue 15 Aug:

10 sets of 10reps of Crunch doing
Some sort of mobilitywork in between
each set.
Hanging from bar:
5 x 30sec with 1min rest between sets.

Fri 18 Aug:

Band apart:
20,20,20 reps
Close grip bench, only barbell:
20,20,20reps
5 romanian dead's + 1snatch with
only barbell x2

Consept 2row
5min - 1065m

Romanian/stiff leg deads -> Db pullover and press
10/60kg -> 10/12,5kg Db's
5/100kg -> 5/17,5kg
5/120kg -> 5/20kg
5/130kg -> 5/22,5kg
5/140kg(308lbs) -> 5/25 kg (55lbs)
5/150kg -> 5/25kg
2/160kg -> 5/25kg
5/60kg
5/60kg

Pulley pushdown
10/30kg, 10/40kg x3
Lat pulldown
40kg: 10,10,10,10reps

Sun 20 Aug:

Assault Bike
10min
Green rubberband pullups
10,10reps
Db hammer curl -> C2row 500m
10/12,5kg -> 2:11min
10/20kg (ca45lbs) -> 2:04min
10/20kg -> 2:04min
10/20kg -> 2:03min
10/20kg -> 2:06min
10/20kg -> skierg 500m 2:24min

C2row 5min - 1097m
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Old Yesterday, 08:46 PM   #12492
Alden Hingle
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Join Date: Nov 2009
Location: Colorado Springs  CO
Posts: 690
Re: Over 50 Crossfitters Sign In

8/19

WU: 1 mi dog walk; row 1 km
Workout:
KB C&P ladder 35# X5X(1-3) 60 reps
KB swings 35# X5:00 124 reps

8/20
Mountain bike ride. Cheyenne Mountain State Park. 7.5 mi; 850' climbing; 1:04
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