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Front squat, MM/DU, climb

Posted on: Thursday August 12, 2010

Warmup

Skip

5 Push-ups
10 Sit-ups
15 Squats
x 3

Front squat 1 x 5 @ 55 kg

Workout

Front squat 5-3-1 = 65, 75, 85 kg (= PR)

+

1:00 Double-unders
1:00 Renegade man-makers @ 20kg DBs
x 10 (no scoring)

+

:30 hard / :30 less hard Mountain climbers

Food

  • 4 eggs in butter
  • Double cappuccino
  • Fruit, muesli + yoghurt
  • Chicken risotto (left-overs)
  • Apple
  • Coconut cream (1 tsp)
  • Zucchini rounds bolognaise
  • 3 pcs chocolate coated liquorice
  • Tea
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August 2010
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On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups

Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:00

Weightlifting PBs

1RMs
Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623

 

3-20RMs
3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
 
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
 
20RM Back squat: 65kg

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