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Old 09-27-2012, 09:32 PM   #991
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

400 m run
5 Front Squats 90#
10 kb swings

5 rounds

18:27
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Old 09-29-2012, 09:49 AM   #992
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

15 Power Cleans 63#
15 KB swings 16 kg Russian
15 box jumps 20"

5 rounds

15:20

afterward did several sets of 2 deadhang pull ups
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Old 10-01-2012, 06:55 PM   #993
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

Workout of the Day
A.
Three sets of:
Deadlift x 8 reps 165#
Rest 90 seconds
Ring Dips x 15 reps with red band
Rest 90 seconds

B.
Against a two minute running clock, complete as many rounds and reps as possible of:

75 lb. Deadlift x 12
75 lb. Hang Power Clean x 9
75 lb. Jerk x 6

Rest two minutes between sets, for a total of three sets. Pick up each round where you left off, and record total rounds and reps completed

Round 1: 1 full round + 12 DL and 1 Clean
Round 2: 8 cleans, 6 jerks, 12 DL and 4 Cleans
Round 3: 5 cleans, 6 jerks, 12 DL, 9 cleans
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Old 10-03-2012, 06:45 PM   #994
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

400 m run
25 sit ups
12 Deadlifts with bodyweight 115#

30:00 AMRAP

8 full rounds + a partial 400 m run
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Old 10-05-2012, 09:47 AM   #995
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Re: Suzanne's CrossFit Extravaganza

35 tire flips 70# with 20# weight vest
50 ball slams 15#
35 box jumps 24"
50 wall balls 14#
250 foot sled push 25# plates
250 foot sled pull
95#weight carry 200 m
1 rope climb 15'

23:29
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Old 10-07-2012, 12:40 PM   #996
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

Yesterday:

Squat Cleans 1-1-1-1-1

93-93-93-100-100

Worked on form and took some video. Trying to get the sweep better. The first pull and the catch are good, but need work on the second pull.

12 Front squats 75#
12 Burpees

3 rounds for time

6:06
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Old 10-08-2012, 08:59 AM   #997
Suzanne Campbell
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Re: Suzanne's CrossFit Extravaganza

Push Jerk

85% x 3 83#
90% x 3 93#
95% x 3 98#

Deadlift

85% x 4 200#
90% x 4 215#
95% x 4 225#

Metcon:
10-9-8-7-6-5-4-3-2-1
Double unders with 1 deadhang pull up between each set

4:17
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Last edited by Suzanne Campbell : 10-08-2012 at 09:14 AM.
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Old 10-15-2012, 05:27 PM   #998
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Re: Suzanne's CrossFit Extravaganza

First day starting some new programming:

http://eggsaladfitness.wordpress.com...-to-the-salad/

Will be doing a two week testing phase followed by a 12 week cycle. Hoping to see some PRs on my lifts

Today

1 RM clean and jerk 110#

Metcon

10 rounds

200 m run
100 m farners carry w 2 16 kg KB
15 American Swings

34:33

very hard on the grip!
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Old 10-16-2012, 04:42 PM   #999
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Re: Suzanne's CrossFit Extravaganza

Front Squat 1 RM

135# PR

Metcon

21-15-9

Burpees. Rest 1:1 between sets

3:51
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Old 10-17-2012, 04:39 PM   #1000
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Re: Suzanne's CrossFit Extravaganza

Deadlift 1RM

240# (matched old PR)

Run one mile

7:12
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