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Saturday, 10-8-11
Strength/Skill – Hang Power Cleans 3-3-3-3-3 5 R.F.T. 3 Squat Cleans (80% of 1 RM) 5 Muscle Ups Posted by Mariana Goncalves-DeTore Crossfit Kryptonite
Tuesday, 1-3-12
Strength/Skill – Back Squats Work up to 3RM WOD 5 Rounds for Time of: 10 Back Squats @ 50% of BW 50 Double Unders 10 Walk in/Walk out Push-ups Rest 90 seconds between rounds.
Tuesday, 8-21-12
Strength/Skill – S.D.H.P. 5-5-5 (TnG) Hands Stay on bar for entire 5 reps. 5 R.F.T. 200m Sand Bag Run 40 / 20 14 SDHP 8 HSPU
Monday, 6-11-12
Strength/Skill – Practice Curtis P’s 3 RFT 5 Curtis P’s.135/95 200m Run…100 FWDS….100 BWDS . 5 Inverted Burpees
Friday,9-2-16
The Don- 66 Deadlifts 110/70 66 Box Jumps 24/20 66 KBS 53/35 66 K2E 66 Sit Up 66 Pull Up 66 thruster 55/40 66 Wall Ball 20/14 66 Burpees 66 D/U
Wednesday, 7-31-19
Stretch class with Doug today at 8am 20 min to complete: 3×12 Bench Press 3×10 DB Flys 3×15 French Press 3×25 Bench Dips 4×6 Tempo Push Up Tempo= Up pos, 5 second down, no pause at bottom, explode up For time: 50 Thrusters 135/95 *EMOM 25 D/U 3:1*