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Old 05-14-2012, 01:40 PM   #1
Evan Peikon
Banned Evan Peikon is offline
 
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Join Date: Apr 2011
Location: East Northport  NY
Posts: 650
Peikon Crossfit

Training (Pt.I)
Warmup
Voodoo Floss

Strength
A. Back Squat 12x2@50%+XL Chain, rest 60s
B. Deadlift 4x1@60%+Green Band, Rest 60s
C. Clean Pull 4x3
A. [45x10, 65x10, 100x2][100+Chainx12x2]
B. [100x5, 185x1][185+x1, 185+x1, 185+x1, 185+x1]
C. [115x3, 135x3][155x3, 175x3, 175x1, 155x3, 155x3]


Training (Pt.II)
Warmup
3x (200m Run, 10 Goblet Squat)
Mobility
-
Conditioning
30 Minute Team AMRAP:
Partner 1 runs 400m While Partner 2 does 30 WB (20#). Then Switch.-->1 round
Partner 1 runs 400m While Partner 2 does 30 BJ (26'). Then Switch.-->1 round
Score = 7 Rounds (ie: 1.75 Mile Run, 120 WB, 90BJ)
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