291107

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

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BS - 65 kg

SP - 37.5 kg

DL - 82.5 kg

Total - 185 kg/ 407 lbs

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Swimming 1/2 hour

281107

Spinning Class - 45 minutes

271107

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds ~ 35 kg
Ring dips ~ bar dips

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(16:45)

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___________________

Knees to elbow - 20 reps

261107

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps ~ 30 kg

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(17:03)

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__________________

DB Shoulder Press 6-6-6-6-6

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Max. load - 10 kg men's weight

251107

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) ~ 2 rnds 17.5 kg, 1 rnd 15 kg
12 Pull-ups ~ 1 rnd pull-up, 2 rnd back pull 15 reps (60 kg)

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(16:28)

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_______________________

Back Squat 3-3-3-3-3-3-3 reps

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Max. load - 35 kg

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231107

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood ~ 12.5 kg DB
Walking Lunge, 50 steps
50 Knees to elbows ~ decline leg raise
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball ~ 6 kg db
50 Burpees
50 Double unders ~ tuck jump

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(37:21)

221107

REST DAY

211107

Badminton - 2 hour

Clean and Jerk 3-3-3-3-3 reps ~ max. 35 kg

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201107

For time:
50 Ring Dips ~ normal dips, final 10 did bench dips
Run 400 meters ~ subs with 2:30 row (level 7)
50 Push-ups
Run 400 meters
50 Handstand push-ups ~ elevated push-ups on ball
Run 400 meters

Push-ups are honest push-ups. Handstand push-ups are "nose to floor".

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(26:49)

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191107

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster ~ 25kg
Pull-ups ~ 60 kg back pull (1st round), 35 kg sit Back row (2,3 round)

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(10:54)

Compare to 030907

181107

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

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(34:43)

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171107

Swimming - 1/2 hour

161107

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight ~ 50 kg
Bench press: body weight ~ 40 kg
Clean: 3/4 body weight ~ 25 kg

Set up three bars and storm through for time.

Compare to 060807

141107

Spinning class