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Old 03-11-2013, 04:20 PM   #41
John Donovan
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130311

WU, DROMS, Mob

Power Sn- 130x3x10

Sn pulls- 160x5x5

Muscle Sn- 45x5x3, 65x5x2

Pendlay rows- 135x5x2, 185x5x2, 225x2

4 RFT

10 vertical jumps
10 push ups
10 sit ups

4:17
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Old 03-13-2013, 04:02 PM   #42
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130313

WU, DROMS, Mob

5k run- 29:50

Power cl of low blocks- 135x5, 185x3, 205x2

First 5k run ever and I'm happy with that.
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Old 03-15-2013, 03:43 PM   #43
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130315

WU, DROMS, Mob

Find 3 RM(in kg) of:

Strict press- 80
DL- 173
Pull up- 110(bodyweight)

5 RFT

10 DB squat cleans 25#
6 HSPU on DB

4:38
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Old 03-17-2013, 01:25 PM   #44
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130316

WU, DROMS, Mob

CrossFit 13.1 WOD

116 reps
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Old 03-17-2013, 01:26 PM   #45
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130317

WU, DROMS, Mob

Power Sn from low blocks- 95x5, 135x3, 155x2

1 1/4 Front squat- 135x5, 225x3, 245x1
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Old 03-19-2013, 03:12 PM   #46
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130319

WU, DROMS, Mob

DL- 135x5, 225x5, 315x5, 405x1, 455x1(PR)

5k row- 21:35

Ab mat sit up- 5x10

K2E- 2x5
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Old 03-23-2013, 11:36 AM   #47
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130321

WU, DROMS, Mob

Jerks- 135x2, 185x2, 225x1

3 RFT

5 cleans 135
5 burpee box jumps 24"

6:48
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Old 03-23-2013, 11:37 AM   #48
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130323

WU, DROMS, Mob

13.2

6 rds +7= 187 reps as Rx
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Old 03-24-2013, 12:19 PM   #49
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130324

WU, DROMS, Mob

Worked up to 70% pwer clean- 66kg x 20

Jerks- 65# x5, 85x3, 105x3, 125x3

Halting clean pull- 50kg x5x5

Clean and snatch grip high pulls- 75kg x5x2 each grip.
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Old 03-26-2013, 04:15 PM   #50
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130326

Power snatch+3 OHS x 20@ 120lbs

Halt snatch pull- 95x5x5

Snatch DL- 145x5x5

500m row- 1:46(PR)
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