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Old 04-14-2009, 11:23 PM   #5
Johan Nederhof
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Join Date: Jan 2006
Location: Rotterdam  Holland
Posts: 190
Re: Johan's CrossFit in Holland SB-blog

28/3 saturday
deadlift 5x 145 kg
wod: 21-15-9
45kg p-cl + pull-up
time: 7:51 min
tough on my fore arms

29/3 sunday
oh-sq 5x50kg
sq 20x 85kg
wod: amrap 10 min
- 20x sledgehammer
- 20x 20kg KB cl/pr
score: 4 rounds + 20x hammer + 19x KB

31/3 tuesday
p-cl 5x75kg
wod: 6 rounds of
- 5x cl/j 30kg sandbag
- 5x jumping muscle-up
time: 7:16 min
Complete development of the full human potential, physical, mental and spiritual. Step by step.
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