7 rds for time:
50 jumpropes ( dubs count as 5)
15 kettlebell swings
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I am using this to keep track of my Crossfit work-outs.
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2011
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January
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- back squat 5-5-5-5-5 row or run 400m x 5
- 10-1 thrusters burpees
- skill: rope climbs "Cindy"
- 7 rds for time: 50 jumpropes ( dubs count as 5) 15...
- AMRAP in 30 min of: 20 slam balls 20 sit-ups 20 bo...
- "Grace"
- FGB-ish push press burpee sandbag ground to over...
- 7 rds for time: 10 wall balls 20 ball slams
- Lunge with weight 5-5-5-5-5 max reps in 4 min o...
- Dips ring/bar 5-5-5-5-5 AMRAP in 15 min of: 10 p...
- overhead squat 5-5-5-5-5 for time: 10-1 of overhea...
- Deadlifts 1-1-1-1-1 5 rds for time 5 deadlifts 10...
- 4 rds for time; 10 push-ups 20 ball slams 30 sit-u...
- 2 min of each X 2 row for cal broad jump jump rope...
- back squat 3-3-3-3-3 AMRAP in 10 min 10 thruster...
- "Jack"
- AMRAP 12 min 15 sit-ups 15 ball slams jumpover su...
- 1/2 Murph run/row 800m or 250 jumprope 50 pull-...
- jerk 3-3-3-3-3 "Grace" 30 ground to overhead/ cl...
- deadlift 3-3-3-3-3 12 min? 5 deadlifts aprox 60% o...
- strict press 3-3-3-3-3 "Take baby with you" AMRA...
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January
(21)
About Me
- David Tozzo
- Firefighter, personal trainer
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