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Old 01-13-2021, 03:47 PM   #13844
Patrick Tonge
Member Patrick Tonge is offline
 
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Join Date: Nov 2015
Location: El Dorado  CA
Posts: 539
Re: Over 50 Crossfitters Sign In

Happy NEW YEAR Gentlemen!!!
01/11/2021- Monday

Stamina Squats
On the Minute x 14 (7 Rounds):
Min 1 2 Front Squats
Min 2 4 Back Squats
Went real lite... 75-110lb

WOD:
Rowing Version
1,500 Meter Row
100 Double Unders
1,000 Meter Row
100 Double Unders
1,500 Meter Row

Bike Version
75 Cal Bike
100 Double Unders
50 Cal Bike
100 Double Unders
75 Cal Bike"Semi Circle"

Run Version
1,200 Meter Run
100 Double Unders
800 Meter Run
100 Double Unders
1,200 Meter Run

Chose one, post time and which on or mixed.
24:34 did Bike and rowing.... lots of Cardio!!!

01/12/2021-Tues
WU: 2 Rounds 250 Row
10 Good-mornings
10 Air-squats
10 Ring-Rows

Gymnastics Conditioning
10 Rounds:
3 Ring Muscle-Ups / did Ring MU progression on low rings
6 Strict Handstand Pushups / DB Press
12:00 Time Cap / got 9 rounds

WOD:
AMRAP 15:
12 Box Jump Overs,
12 Deadlifts
9 Bar-Facing Burpees,
9 Hang Power Cleans
6 Bar Muscle-Ups,
6 Push Jerks
Barbell 155/105 - 75lb for me
Box 24″/20″
Got 3 solid rounds in........
__________________
M-57 / 6' / 165lb "dripping wet with rocks in my pockets" www.crossfitcameronpark.com
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