tag:blogger.com,1999:blog-2265098625928186530.post9128861414252157114..comments2023-10-30T04:32:13.905-04:00Comments on Black and Gold CrossFit--Forging the Warrior Athlete: Friday, 14 November 2014Black and Gold CrossFithttp://www.blogger.com/profile/11331741773001841459noreply@blogger.comBlogger3125tag:blogger.com,1999:blog-2265098625928186530.post-26718798879860516062014-11-14T17:14:38.929-05:002014-11-14T17:14:38.929-05:001. Squat Clean 5x3 at 175 lbs
2. Weighted Dip 5x5...1. Squat Clean 5x3 at 175 lbs <br />2. Weighted Dip 5x5 at 82.5 lbs <br />3. Weighted Sit-up 3x20 at 25 lbs <br />4. Dumbbell Side Bend 2x20 at 50 lbs<br /><br />Feeling sick yesterday and not getting good sleep so I decided to not do the conditioning today.l <br />Anonymoushttps://www.blogger.com/profile/11570854601793113650noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-88879671608890314062014-11-14T13:12:42.800-05:002014-11-14T13:12:42.800-05:00Power Clean: 110#
Conditioning:
155# DL
35 total ...Power Clean: 110#<br /><br />Conditioning:<br />155# DL<br />35 total dips<br /><br />Did the additional exercises with RK.Alex Vinsonhttps://www.blogger.com/profile/09592271311541640840noreply@blogger.comtag:blogger.com,1999:blog-2265098625928186530.post-61983544343491072832014-11-14T08:39:49.209-05:002014-11-14T08:39:49.209-05:00PC: 150
Used 255 for the deadlift, and did a tota...PC: 150<br /><br />Used 255 for the deadlift, and did a total of 37 dips.<br /><br />Accessory work: Cross cable pulls plus external rotation, 3X10 @ 7.5.<br /><br />Wrist curls: 3X5 @ 40<br />Wrist extensions: 3X5 @ 30<br />Handstand holds, 3 for 30 seconds.R.K. Barkerhttps://www.blogger.com/profile/04096851892929021546noreply@blogger.com