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Saturday March 28 2009
Comments (3)  |  Help  |  Programs  |  Exercises

  • Snatch - 90% x 1 x 2
  • Clean & jerk - 90% x 1 x 2
  • Front squat - 90% x 2 x 2
  • Pull-ups - 3 x max
  • GHD sit-up + 4 Russian twist - 3 x 10


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3 Comments
ADR 2009-03-28
Snatch - 90% x 1 x 2 - 160#
Clean & jerk - 90% x 1 x 2 - 210#
Front squat - 90% x 2 x 2 - 235#
Pull-ups - 3 x max - 10,10,10
GHD sit-up + 4 Russian twist - 3 x 10 - 20# slam ball
Poi Dog 2009-03-28
43/m/5'11"/190

Snatch - 90% x 1 x 2 -155 lbs
Clean & jerk - 90% x 1 x 2-215 lbs
Front squat - 90% x 2 x 2- 225 lbs
Agent Smith 2009-03-30
Thanks for hosting the CrossFit Nutrition Certification seminar w/ Rob Wolff at your place. The gym looks great and the seminar was wonderful.
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Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett

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