Workout: Monday 09/19/2016

Level 1

Find 2RM Deadlift in 12 minutes.

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50 Push Ups (W-30)
400m Run
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3 Rounds
10 Power Clean and Jerk 115#/75#
10 Pull Ups
10 Plate Burpees 25#/15#
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400m Run
50 Push Ups (W-30)
Post load and time.

Level 2

Find Daily 1RM Snatch in 12 minutes.

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3 Rounds
30 Russian KB Swings 70#/53#
7 Burpee Muscle Ups (W-5)
30 Calorie Row
14 Alternating Weighted Pistols (KB 35#/26#)
Post load and time.

Barbell Club

5 Sets
1. 5 Push Press *AHAP
2. 10 Weighted Bar Dips
3. 10 Wide Grip Strict Pull Ups
4. 50 Crunches
5. 12 Seated DB Lateral Raises
Post load for 1,2,5.

CrossFit Old School

5 Rounds
30 Double Unders
20 Med Ball Cleans 20#/14#
10 Burpees
Post time.

7 comments

  • Paul 19 Sep ’16

    5:15
    L1
    Lauren 145#/23:23:20 Rx
    Barbara 185#/27:31 Rx
    Erika 55#/24:09
    Erica S. 115#/28:30
    Carolyn 155#/14:11 Rx 115# 25#
    Chris F. 245#/34:48 Rx
    Rob 275#/275#/25:55 Rx
    Tyler H. 335#/28:25 Rx
    Vince 345#/29:20 Rx
    Paul 315#/22:56 Rx
    BBC
    Jake 175#/35#/15#
    CF OS
    Rose 32:52 Rx

    Reply
  • Teshina DeBoer 19 Sep ’16

    8am
    L1
    TIm S. 295#/21:56
    April 160#/30:38
    Berenice 135#/32:00
    Travis 305#/22:01 (-last part)
    Stroup 365#/26:40Rx
    Walt 315#/25:53 mod
    Briley –/14;01Rx
    Alex –/19:49Rx
    Danielle 215#/15:24Rx
    Linda 175#/30:18Rx
    Andi 210#/30:48 mod airdyne
    L2
    Alex 170#PR/–
    Briley 115#/–

    Reply
  • Teshina DeBoer 19 Sep ’16

    9am
    L1
    Lisa 245#PR/24:40Rx
    Amanda 195#/26:32
    Jennifer 55#/30:03
    Katelyn 140#/23:25
    Kyle 265#/—
    Kaylie 195#/21:52
    Amber 105#/22:02
    Monica 210#/18:49Rx
    Tina –/30:18Rx
    CFOS Sami 21:26Rx

    Reply
  • Teshina DeBoer 19 Sep ’16

    12pm
    L1
    Michael 245#/24:16 mod airdyne
    Court 265#/30:33Rx
    Steven 175#/30:54 mod
    Kevin 295#/33:55Rx
    Mike D. 95#x8reps/26:05

    Reply
  • Teshina DeBoer 19 Sep ’16

    4pm
    L1
    Morgen 145#PR/29:55
    Elizabeth 170#PR/29:58Rx
    Rich 245#PR/44:20
    Warren 355#/31:01 (oops on weight)
    Jim 235#/26:25
    Jimmy 275#/22:45Rx
    Severen 185#/25:27
    Blake 385#PR/32:00Rx
    Jason 145#/37:49
    Pat 255#/28:43Rx
    Sonya 150#/28:20
    Chris B. 405#/20:27Rx
    Jean 235#PR/26:14Rx
    Cami 245#PR/26:29
    Anthony –/20:38Rx
    L2
    Ira 225#/35;45
    Anthony 175#/–
    Trapp 175#PR/28:51Rx

    Reply
  • Teshina DeBoer 19 Sep ’16

    5pm
    L1
    Robert H. 295#/23:15
    Tommy 315#/38:43Rx
    Troy 335#/–
    Jeria 190#/34:03Rx
    Carrie –/22:43Rx
    Brittany K. 215#/–
    Shane 275#/26:59Rx
    Steve-O –/20:16Rx
    CFOS
    Milly 13:09Rx
    Brent 14:55Rx *Zeus
    L2
    Christian 195#/21:37Rx
    Heather 140#PR/30:18Rx
    Terry 155#/21:55Rx
    Carrie 85#/–
    Erica B. 95#/21:09
    Brittany 90#/21:59
    Brittany K. –/21:00
    Steve-O 165#PR/–
    Dave M. 155#PR/24:52 mod

    Reply
  • Teshina DeBoer 19 Sep ’16

    6pm
    L1
    Mike 265#/30:00
    Alberto 290#/28:10Rx
    Gary 315#/25:14 (last part out of order)
    Sloane 235#/19:02 (last part out of order)
    Farah 35#/25:00
    L2 Maddie 45#/26:49Rx

    Reply

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