“We have seen the best of our time: machinations, hollowness, treachery, and all ruinous disorders, follow us disquietly to our graves.” – Gloucester, King Lear, Act 1, Scene 2
19 Jan 2010
Jump rope 5 minutes
Crossfit Warm-Up x2: 15 squats, 15 sit-ups, 15 good mornings, 15 kipping pull-ups, 15 push-ups
Deadlift 5/3/1
5×45 lbs
5×45 lbs
5×135 lbs
5×185 lbs
3×225 lbs
5×275 lbs
3×315 lbs
1×350 lbs
“Power Elizabeth”
For time
21-15-9 Reps
135 lbs
dips
Time: 14:29
20 January 2010
Jump rope 5 minutes
Crossfit Warm-Up x2
Overhead Press 5/3/1
5×45 lbs
5×45 lbs
5×65 lbs
5×75 lbs
3×85 lbs
1×95 lbs
5×12 65lbs Good Mornings
4x200m Sprints – Walk 100m
22 January 2010
Jump rope 5 minutes
Crossfit Warm-Up x2
Squat 5/3/1
5×45 lbs
5×45 lbs
5×135 lbs
5×185 lbs
3×225 lbs
5×260 lbs
3×295 lbs
1×330 lbs
30 deadhang pull-ups
30 dips
3x500m erg pieces. Rest as needed between sets.
1:34
1:37
1:45
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