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Old 01-27-2008, 09:16 PM   #71
Thomas Pehrson
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Location: Juneau  AK
Posts: 87
1/27/08

AT PAVITT HEALTH AND FITNESS


Burgener warm-up

Skill transfer exercises for the snatch:
3 sets: 3 overhead squats/3 pressing snatch balances/3 heaving snatch balances/3 snatch balances

WOD
CrossFit Total
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
SQ= 315;PR= 155;DL= 403
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Old 01-29-2008, 07:09 PM   #72
Thomas Pehrson
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1/29/08

AT PAVITT HEALTH AND FITNESS

WARM UPS

SKILLS
5 sets of (3)

Clean & Jerk
65/65/85/111/111

Front Squats
95/95/95/95/95

"Grace"
135 pound Clean and Jerk - 30 reps
11:29 @ 111 lbs.
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Old 02-05-2008, 07:24 PM   #73
Thomas Pehrson
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1/31/08

AT PAVITT HEALTH AND FITNESS

Warm-ups

Three Sets of (3)
HH Snatch
111
OHS
111

WOD
3 Rounds for Time
Deadlift
HSPU
Pull-ups
Thrusters
23:00
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Old 02-05-2008, 07:26 PM   #74
Thomas Pehrson
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2/1/08

AT PAVITT HEALTH AND FITNESS

Warm-ups

WOD

10K
1:05:17

Last edited by Thomas Pehrson : 02-05-2008 at 07:29 PM. Reason: forgot date
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Old 02-05-2008, 07:29 PM   #75
Thomas Pehrson
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Join Date: Aug 2007
Location: Juneau  AK
Posts: 87
2/2/08

AT PAVITT HEALTH AND FITNESS

Warm Up

5 Rounds of (3):
HH Cleans
65/89/89/111/133
Push Press
95/112/112/135/135

WOD
Tabata Something Else
Pull-ups = 40
Push-ups = 77
Sit-ups = 70
Squats = 103
290
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Old 02-05-2008, 07:34 PM   #76
Thomas Pehrson
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Location: Juneau  AK
Posts: 87
2/4/08

AT PAVITT HEALTH AND FITNESS

warm up

3 sets of (3)
3-Position Snatch
45/45/45
OHS
45/45/45

WOD
Back Squats - 3/3/3/3/3
(45/85/135)
185/225/275/275/225

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Old 02-05-2008, 07:37 PM   #77
Thomas Pehrson
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Join Date: Aug 2007
Location: Juneau  AK
Posts: 87
2/5/08

AT PAVITT HEALTH AND FITNESS

Warm Up

CF WOD
Joshie - 3 Rounds for Time
DB Snatch (Rt) - 40#
L Pull-ups
DB Snatch (L) - 40#
L Pull-ups
**Subbed Kipping Pull-ups for L Pull-ups
32:32
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Old 02-08-2008, 10:03 PM   #78
Thomas Pehrson
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Location: Juneau  AK
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2/6/08

AT PAVITT HEALTH AND FITNESS

Warm-ups

OLY EXERCISES

6 sets:
3 pos Cl & PP
3 pos Cl & PJ
3 pos Cl & SJ
65

CF WOD
Push Jerks: 3-3-3-3-3-3-3
89/109/133/143/153/177/197
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Old 02-08-2008, 10:14 PM   #79
Thomas Pehrson
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Join Date: Aug 2007
Location: Juneau  AK
Posts: 87
2/7/08

AT PAVITT HEALTH AND FITNESS

Warm Up

3 Sets of (3)
Mus Snatch
OHS
65

5 sets of (2)
Full Snatch
65

WOD
Dirty Dozen - For Time:
25 Lunge Steps
20 Pull-ups
50 Box Jumps
20 Double Unders
25 Ring Dips - sub dips (3x25)
20 Knees to Elbows
30 KB Swings - sub DB Swings
30 Sit-ups
20 Hang Squat Cleans
25 Back Extensions
30 Wall Ball Shots - sub 15lb. Ball
3 Rope Climb Ascents - sub towel pull ups (3x15)
44:00
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