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Old 05-03-2010, 03:50 PM   #1
Shane Zuiker
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Join Date: Apr 2009
Location: Centreville  VA
Posts: 121
Shane's Crossfit Football Log

Squat 3x5 (add 5 lbs to last workout) - 205lbs
Press 3x5 (add 5 lbs to last workout) - 105lbs

5 one arm DB thrusters Rt 35lbs
5 one arm DB thrusters Lt 35lbs
7 Pushups
9 Box Jumps

Rounds in 15min: 7
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Old 05-03-2010, 03:54 PM   #2
Shane Zuiker
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Location: Centreville  VA
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Re: Shane's Crossfit Football Log

Deadlift 5RM - 225lbs

10 Sledgehammer strikes Rt
10 Sledgehammer strikes Lt
5 Pullups

8 rounds: 12:19
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Old 05-03-2010, 03:59 PM   #3
Shane Zuiker
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Join Date: Apr 2009
Location: Centreville  VA
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Re: Shane's Crossfit Football Log

Squat 5x3 - 210lbs 5-5-4
Bench 5x3 - 155lbs 5-5-5

8 Muscle Snatches
20 Dips
5 Knees to Elbows

3 rounds for time: 6:56

Bench: Keep Abs Tight!!!!!!!!!
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Old 05-03-2010, 04:04 PM   #4
Shane Zuiker
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Join Date: Apr 2009
Location: Centreville  VA
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Re: Shane's Crossfit Football Log

Power Clean 5x3 115,115,115,115,115
Pullups weighted lbs 0,5,7.5,10,15
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Old 05-03-2010, 04:10 PM   #5
Shane Zuiker
Member Shane Zuiker is offline
 
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Join Date: Apr 2009
Location: Centreville  VA
Posts: 121
Re: Shane's Crossfit Football Log

Weighted Situps 3x15 25lbs

Tabata
1.DL 6
Burp 5
2.DL 6
Burp 4
3.DL 5
Burp 4
4.DL 5
Burp 4
5.DL 4
Burp 4
6.DL 4
Burp 4
7.DL 4
Burp 3
8.DL 5
Burp 4

TOTAL: 71reps
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