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Chop Wood, Carry Water...
workout log
Friday, November 21, 2008
Hatch Squat Protocol Day 1 and KBS/PU
115 x 10
135 x 8
145 x 6
155 x 4
FS:
105 x 5
119 x 5 (3 sets)
3 x
20 pullups and 40# KBS x 15
5:41
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Percentage Scaling
% 1RM
| Optimal Total |
Rep Range
30-35
N/A
>60
40-50
45
30-50
55-65
25
20-30
70-75
15
10-20
80-85
10
5-15
>90
5
1-10
Goals
Overhead Squat - 150 (BW) (10)
BackSquat - 237 (37)
Press - 122 (done)
Clean - 171 (20?)
DL - 300 (20)
CF Links
Robb Wolf
7 hours ago
Eva T's Blog
9 years ago
Maximus Lewin Strength And Condtioning
10 years ago
EAT THIS!
11 years ago
San Francisco Crossfit
13 years ago
Level III Skill Assessment "Adv. Athlete"
40 pull-ups - 5 shy
Ring Push Ups - 30
Tabata Squats Score 22
HandStand Push Up - 10
OHS 1xBW
Vertical Jump 25 inches - 22.5"
D/L 2xBW (300)
500 m. row in 1:32
Snatch 1 x BW
Squat 1-1/2 BW (232.5)
1 mile in 6 min.
Cindy - 22 rnds. in 20 min.
2000 m. Row in 7:10
800 m. in 2:50
KB Snatch - 10 min./200 reps
L-sit - 1 Minute
Hanging Straight Leg Raises - 20
Muscle Up - 10
1 w/ 1/2 BW
Rack Dip 1 w 3/4 BW (116)
ring dips - 30
Bench 1-1/4 BW (193)
Sandbag Carry - 1 m. w 1/2 BW
Clean 1 x BW - done
15' Rope Climb - 2 trips no feet - done
400 m. in 1:19 - 1:16 - done
Mil Press .75xBW = 116 - done
CrossFit: Forging Elite Fitness
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Carolina CF WOD
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