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John from CrossFit BWI
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Wednesday July 9 2008
- Snatch - 80% x 1 x 2
- Clean & jerk - 80% x 1 x 2
- Back squat - 85% x 1 x 1
- Ab work of choice
Post numbers and questions to comments.
Free Patch Training
UCR strength and conditioning coach Josh Everett is opening up the Patch at UC Riverside every Saturday at 9:00 am from July 12th to September 13th. DO NOT blow this opportunity.
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Dale from CrossFit BWI
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Tuesday July 8 2008
- Power snatch - 85% x 1 x 3
- Power clean & jerk - 85% x 1 x 3
3 rounds for time of:
300 m row
10 pull-ups
5 box jumps - mid-thigh height
Post numbers and questions to comments.
Congratulations to the winners of the CrossFit Games - The weekend was full of impressive performances. Thanks to Greg and Lauren Glassman, Dave Castro, Mike Pomerening, and the rest of the crew for managing such a well-organized event. Great to see so many people we haven't seen in a while, and great to meet those of you who we bumped into.
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Monday July 7 2008
- Back squat - 90% x 2 x 3
- Snatch pull - 107% x 1 x 2
- Push press - 87% x 2 x 3
3 rounds for time of:
100 m sprint
20 KB cross-chops - 25% BW
25 kipping pull-ups
30 sit-ups
Week 4S2
Post numbers and questions to comments.
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Iceburg sandbag Zercher lunges
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Saturday July 5 2008
- Snatch - heavy single
- Clean & jerk - heavy single
- Back squat - heavy single
8 rounds for time of:
5 kipping pull-ups
5 ball slams - 10% BW
Post numbers and questions to comments.
Comments [4]
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Matt
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Friday July 4 2008
- Snatch balance - heavy single; 80% of single x 1 x 2
- Mid-hang snatch - 60% x 3 x 3
- Pull-ups - 3 x max
- Box jump - max height x 3 x 3
Post numbers and questions to comments.
Happy 4th of July!
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Anton
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Wednesday July 2 2008
- Snatch pull - 105% x 2 x 3
- Rack jerk - heavy single
- Front squat - 77% x 2 x 5
3 rounds for time of:
20 sandbag power clean + push jerk - 35% BW
25 kipping pull-ups
20 GHD sit-ups
Post numbers and questions to comments.
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Tuesday July 1 2008
- Muscle snatch - heavy single
- Tall clean - 60% (of clean) x 2 x 3
- Push press + 2 jerk - med weight x 4 sets
3 rounds for time of:
15 KB swings - 35% BW
10 KB TGU Sit-ups - 35% BW
Post numbers and questions to comments.
Performance Menu Issue 42 - July 2008
Subscriber Download | Purchase Issue
Hitting a Goal: The Bodyweight Snatch
Stephane Rochet
USD Strength & Conditioning Coach Stephane Rochet’s strategy
for reaching a bodyweight snatch
The Neuroendocrine Response
Steven Low
The physiology of body composition
MEBB for the Family Man
Michael Rutherford
A new spin on the MEBB template designed to accommodate
family time
Where Have the Lordosi Gone?
Robb Wolf
A look at solving the problem of missing lordotic arches
Cooking with Scotty
Scotty Hagnas
Beef Skewers
Rosemary-Garlic Lamb Chops
Grilled Veggie Skewers
Jerk Chicken
Five Spice Breakfast
Grilled Peaches with Vanilla Ice Cream
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