130913 Friday

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Happy 48th Birthday Jason!

Jason Sanford aka “Ashevegas” has been a regular staple of the CFA community since the summer of 2009!  Jason writes  Ashevegas which won the Best of WNC 2013 Local Blog!  You can follow Ashevegas on FaceBook here.  I’m sure a simple “like” on FB would be a great birthday gift from his CFA community!  Have a great birthday Jason!

Warm-up

AMRAC in 8 minutes with 8-12:

Hip Extensions

KB Windmill (4-6/arm)

Pull-up

DB squat clean

NTE 2 Rounds.

Strength/Skill Development 

A1. Back Squat 4-6 x 4

A2. 1-arm DB High-pull x 5-8/arm x 3 (Goal: Should be comparable in weight to last week’s 1-arm DB press)

WOD

Complete 4 sets of:

1 minute AMRAP DB Squat Cleans (moderately tough)

30 seconds Rest

1 minute Steady State Row

30 seconds Rest

Post best BS x 6, HP x 8 & total DB squat cleans with DB load.

 

One thought on “130913 Friday

  1. Shanna Post author

    Name BSx6 + Total cleans/Load
    Ward 185/54/30
    Julie 125/48/15
    Chris 205/47/30
    Jen M. 125/55/15
    Jeff 215/44/25
    Jason 205/48/35
    Peter 185/40/40
    Emily 135/55/20
    John 275/47/40
    Denise 145/-/15
    Frank 215×4/57/30
    Josh 205×5/46/35
    Susie 145/51/20
    Ginna 145/61/20
    Matt T. 205×2/52/20
    Caleb 225/41/45
    Eva 145×4/54/20/15
    Katie 155×4/51/20×3/1×0
    Hadley 100/57/15
    Rustan 235×4
    James 145×6/59/15
    Tom 255×6/56/40
    Holly 105/72/15
    MenneM 185/57/30
    Tina 135/53/20
    Mark L. 205×3/56/20
    Seth 175/60/25
    Jen 95/115×3/?/15
    Jana 125/62/15
    Patrick 175/38/30
    Rick 155/45/20
    Moriah 115/63/15
    Joel 245/49/45
    Cherie 145×2/59/15
    Raleigh 95×5/40/15
    Jen L. 145×4/165×1/60/20
    Jamie C. 225×4/245×1/41/40
    Amber 165×5/45/30
    Cherie 155×5/48/14@20, 34@25
    Libby 65×5/40/12
    Amy 145×4 PR!/34/15
    Jordan V. 245×6/235×2/48/45
    Robert 235×2/44/40

    Reply

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