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Spider Jun 5 2009, 08:08 PM
Crossfit Disciple
[ * * * * * * * * * * ]
 Ppulls - +10kx5;+20kx5;+30kx3;+40k 3x1; + 20kx10
Free HS practice - longest was 41sec ( PB)
Cleans -2ok x drills; 40 kg 5 reps x 2 hi pulls+1HPC+1full clean
Fsquats - 20kx5;40kx5;60kx3;70kx3;65kx3;3;40kx10 ( dropped to 65k as want to make sure going to max depth on these!!
Rev hypers - 3x10
Later Xfit fife
Bsquats - technique practice.
then 21/15/9 of thrusters+40g;KB swingx24k;burpee;200m run time - around 13min 11sec Tuff!!!
Looking frd to a rest day tomm!!
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