Crossfit Logbook

Sunday, October 9, 2011

Seward Park WOD:

2.8 mile run
10 100m sprints
Posted by Justin at 2:08 PM
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    • ▼  October (18)
      • AFAP, 10 rounds of 30 DU 10L/10R KB push-press* 5 ...
      • Weighted vest work: 10kg 3 sets of 5 ring pull-ups...
      • Partner WOD, 20min Partner 1: RowPartner 2: 10 man...
      • Training, Part I: 5 sets of 5 strict-press (49,54,...
      • 21-15-9-15-21 floor-to-overhead, 50kg (choice of c...
      • Muscle-up work: 3 sets weighted ring pull-ups 4 se...
      • WOD: AFAP 3 rounds of 20 push-press, 40kg 20 pull-...
      • Weight training: Work up to max clean: 73kg 5-5-5...
      • Weight training: A. DeadLift 8 x 3 @ 65% 1RM; r...
      • 15 min KB work WOD: AFAP 1-2-3-4-5-6-7-8-9-10 rep...
      • Capitol Hill Stairs: 8 rounds
      • Gymnastics work: skin the cats lever holds hand-st...
      • WORK: 6x2 80% max back squat - 90kg 5x1 squat clea...
      • Seward Park WOD: 2.8 mile run 10 100m sprints
      • AFAP: 30 shoot-throughs without dip 800m run 30 ri...
      • AFAP: 25 squat-cleans, 50kg 20 hand-stand push up...
      • AFAP: 21-18-15-12-9-6-3 rounds of toes-2-bar thrus...
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