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Tag → weighted back extensions

Tuesday 06/16/15 Posted by admin on June 15, 2015 • No comments

A. Back Squat
3 @ 62.5%
3 @ 72.5%
3+@ 82.5%5×10@ 52.5%

B. 3 rounds NFT:
10 Weighted Back Extensions
10 Weighted GHD Sit-Ups
10 KB Windmills (5 each arm)

017

Tuesday 05/15/12 Posted by admin on May 14, 2012 • Comment

CrossFit Warm-Up

3X800m Run
-Rest 3:00 between runs
-10 Burpee Penalty for every :10 you are off 1st run time (NO SANDBAGGING!)

5×10 Weighted Back Extensions

Read: Only The Strong Survive: Lift to Live Longer

Kirby on 1RM Day!

Friday 04/06/12 Posted by admin on April 5, 2012 • 3 Comments

Overhead Squat 5×5
-Add weight each set

Push Jerk 3×3
-Must clean from the ground
+5 from3/13/12

then,
5×10 Weighted Back Extensions

Brian lateral hopping!

Thursday 11/10/11 Posted by admin on November 9, 2011 • 2 Comments

5×10 Weighted True Push-Ups

Shuttle Run Ladder
10m-20m-30m-40m-50m-40m-30m-20m-10m
-2 groups, rest comes while other group is sprinting

5x 10 Weighted Back Extensions