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Run 1/2 mile w 1/2 bodyweight
AMRAP 20
5 deadlift, 1/2 bodyweight
5 hang power clean, 1/2 bodyweight
5 front squat, 1/2 bodyweight
5 push jerk, 1/2 bodyweight
5 back squat, 1/2 bodyweight
Run 1/2 mile (no load)
For the run carry the load however you want - loaded bar, ruck, vest, sandbag or a combination. No penalties for dropping the bar apart from having to pick it up.
Post load, rounds completed and total time
From Kempie at CF NEE.
Notes: Both runs are outside of the 20 minute time frame so run 0.5 Miles (800 metres) then AMRAP 20 bar exercises then run 0.5 miles again.
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Painstorm June 2010 Better late than never
#1
Franz29 
- Super Heavyweight
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Posted 25 June 2010 - 11:06 AM
- Stephen A Hollingdale
- http://www.crossfitgu1.co.uk - http://www.twitter.com/crossfitgu1
- Quis nos vita operor refero infinitio
- Si vis pacem para bellum
- M/38/~75Kg
I don't use machines... I am one!
- http://www.crossfitgu1.co.uk - http://www.twitter.com/crossfitgu1
- Quis nos vita operor refero infinitio
- Si vis pacem para bellum
- M/38/~75Kg
I don't use machines... I am one!
MultiQuote
#2
FK Pimp
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Posted 25 June 2010 - 12:57 PM
it's like murphs heavy and f'n crazy cousin.
like it - give me a couple of weeks...
like it - give me a couple of weeks...
"Pain is weakness leaving the body"
"If you stay ready, you don't have to get ready"
"The mind always gives out before the body. You’ll pass out before you die."
"We'll be as we are when all the fools around us fade away"
"Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
Sponsor me for the Outlaw Iron Distance Tri (Cancer Research) - https://mydonate.bt....s/chrisbarclay1
"If you stay ready, you don't have to get ready"
"The mind always gives out before the body. You’ll pass out before you die."
"We'll be as we are when all the fools around us fade away"
"Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
Sponsor me for the Outlaw Iron Distance Tri (Cancer Research) - https://mydonate.bt....s/chrisbarclay1
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