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-   -   Scotts CFWF Program Log (https://board.crossfit.com/showthread.php?t=52170)

Scott Lowther 10-17-2009 02:53 AM

Scotts CFWF Program Log
 
[B]10/12/09 (Day 1)[/B]

Back Squats 3 sets x 5 reps @ 245lb PR
Strict Press 3 sets x 5 reps @ 130lb PR
Weighted Pull Up 3 sets x 5 reps @ 25lb

[B]10/13/09 (Day 2)[/B]

Deadlift 1 set x 5 reps @ 320lb PR
Metcon "Isabel" RX 4 minutes 37 seconds

[B]10/14/09 (Day 3)[/B]
Rest

[B]10/15/09 (Day 4)[/B]

Back Squats 3 sets x 5 reps @ 250lb PR
Strict Press* 5 reps @ 135lb PR
4 reps @ 135lb
3 reps @ 135lb :ranting2:

Weighted Pull Up 3 sets x 5 reps @ 35lb PR

[B]10/16/09 (Day 5)[/B]

Power Cleans 3 reps @ 175, 180, 185, 190, 195lb PR

MetCon: One Power Clean 1st minute, Two PC second minutes etc with 185lb

Made it to the 7th minute before fail

Scott Lowther 10-17-2009 07:46 AM

Re: Scotts CFWF Program Log
 
[B]10-17-09[/B]

MetCon

15 minute AMRAP:

3 450lb Tire Flips
6 sledge hammer strikes (6 left/6 right)
9 burpees

7 complete rounds

***tire flips zapped me


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