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Old 01-20-2018, 07:12 PM   #12661
Bill Hoogsteden
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Location: Dayton  OH
Posts: 1,266
Re: Over 50 Crossfitters Sign In

1 mi dogwalk
.87 mi dogwalk
10 Burpees (Yay! Burpees!!)
10 Pull ups
10 KBS, 1.5 Pood
Shoulder Press:
5 @ 55#
5 @ 70#
5 @ 85#
3x10 @ 70#
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Old 01-21-2018, 10:15 AM   #12662
Tim Babcock
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Location: New London  Ohio
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Re: Over 50 Crossfitters Sign In

Yesterday
Bouldered at Rock Mill with Jeff and Brad.

Today
Warm Up:
7 Goblet Squats/7 Bulgarian Goat Bag Swings 35, 44, 53#
7 strict pull ups
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
2-3-5-2-3-5-2-3
Hexbar Deadlift 185#
KB Floor Press 2-3-5 53, 2-3-4 62, 2-3 70#
Ab Wheel
1 TGU each arm 35, 44, 53, 62, 70, 62, 53, 44#

B.
All lifts are done right-handed without setting the bell down between moves.
1. 5 Swings
2. 5 Snatches
3. 5 Cleans and Presses
4. 5 Front Squats
5. 1 Reverse Get-up
6. Now switch hands and repeat the sequence on the left.
Try for 5 rounds.
35# KB on the 2 minutes. 19:08

1 strict ring muscle up
10 pronators each arm
deep squat hold
5 rounds

Rice Bucket Routine 11 minutes.
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