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Old 12-31-2009, 10:32 AM   #1
Chris Kemp
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January '10 Painstorm

Steve Serrano from Crossfit Marina (WFS) kicks off the suffering for '10

A good thorough warm up, then:

Back Squats

Untimed; squat a total weight of 10x your BW in as few sets/reps as you can with best form.

Then starting within 5 minutes, and on the clock:

Run 800m

Followed by 10 rounds of:

10 Pull Ups

10 DB Cleans with 45#/30#

10 Walking Lunges

Run 800m
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Old 01-02-2010, 11:44 AM   #2
Jonathon Shelton
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Re: January '10 Painstorm

so for back squats: i weigh 200# = 2000 total pounds w/ 225 = only 8.8 or 9 reps?
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Old 01-02-2010, 04:41 PM   #3
John Klessinger
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Re: January '10 Painstorm

are the dumbell cleans squat cleans?
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Old 01-04-2010, 05:43 AM   #4
Chris Kemp
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Re: January '10 Painstorm

Quote:
Originally Posted by Jonathon Shelton View Post
so for back squats: i weigh 200# = 2000 total pounds w/ 225 = only 8.8 or 9 reps?
Yup - you got it!

Cheers, kempie
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Old 01-04-2010, 05:44 AM   #5
Chris Kemp
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Re: January '10 Painstorm

Quote:
Originally Posted by John Klessinger View Post
are the dumbell cleans squat cleans?
They are!

Cheers, kempie
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