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June 6, 2012

Performance:

1) 3×1 strict press

2) 3 rounds
8x handstand push ups
10x power cleans (155/95)

rest exactly 5 minutes then,

3) 3 rounds
25 hand release push ups
50 Double Unders

Competition:

1) Front Squat
2 sets x 5 reps @ 85% 1-RM

2) Same as Performance #2

3) Same as Performance #3

Don’t miss CrossFit for Hope this Saturday starting at 8am!!

Dave Castro talks about CrossFit For Hope, June 9th – video [wmv] [mov] [HD mov]

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One thought on “June 6, 2012

  1. Warmed-Up with 30:00 Double-Under Skillwork/Practice
    Front Squat @ 180#
    First 3 Rounds: 9:02
    The weight was a bit difficult becasue my hands are still torn from 21 Guns
    Second 3 Rounds: 8:04
    Had to Rx the DU’s for tuck-jumps or I would have been there all night.

    Doing my CFE SI tonight:
    400m TT, rest 5:00, then 4x400m @ 75% TT pace with 1:00 Rest Between

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