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11/24/14 CFC WOD and Powerlifting People

Last night I was happy to hit the gym again after a long weekend boozing and eating :)

First up was the CFC WOD:

A. 195 more words

Crossfit

Monday 24/11/14

WOD

4 x 10 Good mornings @ light weight

Back Squat
2 x 5 @ 75%
2 x 3 @ 80%
1 x 2 @ 85% 13 more words

WODs

WOD 24/11/14

Warm-up
1xdu ladder
2x 7 wall balls & 4 push ups

Clean + Jerk
2x
5 clean deadlift
5 clean high pull
5 front squat… 67 more words

Workout Of The Day /WOD/

WOD Nov19/2014

12mins EMOM
Odd / 5 Hang Cleans 50kg
Even / 5 HSPU

Rest 4mins

10mins EMOM
Odd / 5 Power Cleans 55kg
Even / Run 100m

Barbell

Saturday - 141122

U.S. Air Force Master Sgt. Thomas “Ozzy” Crowell, 36, of Neosho, Missouri, died Nov. 1, 2007, near Balad Air Base in Iraq. The special agent for the Air Force Office of Special Investigations, Detachment 301 at Scott Air Force Base in Illinois sustained wounds from an improvised explosive device that struck his vehicle. 41 more words

Daily WOD

112314 FRI

11/21 FRI

1. OTM x 5 of: 3-position snatch (floor, hang, high hang) (target range 75-80%) of 1 RM Snatch

* Trying to increase the load a bit from 10/31 but don’t sacrifice form… 79 more words

WOD

Friday 21 November - For time - Row 750m, 5x Rope Climb, 30x HSPU, Run 1km

WOD must start with the Row and finish with the Run, however Rope Climbs and HSPU can be broken up and done in any order.

Strength – Floor Press

Results 21 November 2014

WOD