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Wednesday, 19 Jan, 2010

Posted by Mandee on January 18, 2011   |   9 Comments

Warm-up:
three minutes of  20 seconds of work, 10 seconds of rest, cycling through two movements- Jump squats and perfect push-ups


Workout:

Elizabeth

21-15-9 reps of:
Clean 135 pounds
Ring dips

Compare to 100613.


Cool-down:
4 minutes of Trigger-point to the Triceps, (2 minutes per arm)


GOHEAVY WOD: Hang Squat clean: 1-1-1-1-1-1-1


“Yeah Burpees!” with Coach Mike Burgener – video [wmv] [mov]

9 responses to “Wednesday, 19 Jan, 2010”

  1. Larry Lowe says:

    11:41 scaled to 115lbs

  2. Tye says:

    9:21 RX’d
    PR by 3:46 from December 21st

  3. Tye says:

    Everybody that has the Crossfit Journal should check out the “P-Word” article, page 4. KLowe, you’re famous now!

  4. Will Blankenship says:

    14:26 as rx’d almost a full minute OVER PR.

    Elizabeth is a magnificent c**t! This wod was a nightmare for me today. I came in hoping to get a sub 11, but after the first 15-20 cleans my enthusiasm took a dump. My head is pounding and I feel like I need to puke. I hate full squat cleans!

  5. Robert S. says:

    Go Heavy WOD:

    Worked up to 200#

    Great class by Russell.

  6. KLowe says:

    4:55rx PR by 42 seconds

  7. Stacey says:

    Go Heavy WOD

    Worked up to 95#

    Thanks Russell