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05.06.2013

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Warm-up Drills
I. Row 3:00
II. 2 Rounds of
7 x Push ups (CFGS)
7 x Deadlifts (45/30lbs)
7 x Power Clean (45/30lbs)
7 x Push Press (45/30lbs)
III. Mobility

Impact/Focus: Pull-up/Rope Climb/Muscle-up Tests
Choose 2 tests out of the following that you did not complete last week during baseline establishment:
Weighted Deadhang Pull-up 1RM
L-sit Pull-ups Max Reps
Deadhang Pull-ups Max Reps
Deadhang to Freestyle Pull-ups Max Reps
Freestyle Pull-ups Max Reps
Max Rope Climb Ascents x 5:00 (Freestyle)
Max Rope Climb Ascents ‘Unbroken’ (CFGS)
Weighted Muscle-up 1RM
Deadhang Muscle-ups Max Reps (false grip)
Freestyle Muscle-ups Max Reps

Post scores to comments.

“Klepto”
4 rounds for time of
27 x Box Jumps (24/20”)
20 x Burpees
11 x Squat Cleans (145/105lbs)

U.S. Air Force Major David ‘Klepto’ L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.–viaCrossFit.com

Post scores to comments.

Samy Daghir

9 thoughts on “05.06.2013”

  1. Deadhang pull ups – 12
    Deadhang Muscle ups – 3
    Weighted Pull up- 63lbs
    Weighted Muscle up- 10lbs

    Klepto 16:58 105#/ 20 “

    Reply

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