“Macho Man” Strikes Again!

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IMG_5951CrossFit WOD

“Macho Man”

On-the-Minute for as long as possible:
  3 Power Cleans
  3 Front Squats
  3 Jerks
(165# M,115# W)

Try to get 5-9 rds.  If you can’t complete 5 rds, go down in weight and keep going.                       Compare to December 2012

Strength Focus:  Bench Press – Heavy Set of 5

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“The Medicine Ball Clean: Part 1” with Russell Berger – video [wmv] [mov]

“The Medicine Ball Clean: Part 2” with Russell Berger – video [wmv] [mov]

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Thanks for visiting from CF Fury (Phx), Kelly and Adam!

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Hope For Kenya workout is tomorrow!

Why Hope For Kenya” – [video]

Comments

  1. Chloe Dintaman says:

    75# 9rounds.. Great wod.. Miss ya! Chloe

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