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Old 08-24-2010, 07:29 AM   #101
Michael Holmes
Member Michael Holmes is offline
 
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Join Date: Mar 2008
Location: Leeds  England
Posts: 629
Re: "Your boyfriend looks like a gorilla"

23/8/10
5-3-1 C1 W2
Squat
100kg x 3
115kg x 3
130kg x >3 10 reps

3 rounds of;

In a 5 minute window, complete one round of “Helen” (Run 400m, 21 Kettlebell Swings, 24kg / 16kg, 12 Pull Ups) and in the remaining time do max reps of 2 x 20kg DBs Ground to Overhead Anyhow.

Rest 2 minutes

1 = 16
2 = 11
3 = 9

A savage mash up of Helen and Grace taken from the excellent programming at Crossfit 3D, and slightly tweaked to include dumbbells for the extra shoulder stabiltiy required
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5'10" 89kg Fran=4.44, CFT=425kg, Angie=18.20, Cindy=20 rds, 20 rep squat=110kg, Murph=36.20 Old Log / New Log
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