crossfit

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15 02, 2012

Thursday – 02-16-12 SuperHuman Workout

1) Sandbag Clean and Press – 8 x 3 2) 10:00 AMRAP 2 – Rope Climbs 10 Sit-Ups 40 Yard – Overhead KB Waiters Walk  (45/25) 3) Weighted Planks – 45lb plate on back total 2:00 Post rounds and loads to comments

12 02, 2012

Monday – 02-13-12 SuperHuman Workout

1) Incline Bench Press w/ Chains – 1RM If Incline Under 225 – 1 Chain | If Incline Over 225 – 2 Chain 2) Heavy Kroc Rows – 1 x 8 each arm, rest, then do 1 x 30 using same weight 4 Rounds of: 3A) Pull-Ups – 10 3B) Overhead Press (95/45) – 10 3C) Feet Elevated Scapula Push-Ups – 20 2-3 Minute Rest Then 4) Triceps Death – 0/1/3/5 Board – Set 1 | 0/2/4/6 Board – Set 2 2 Sets Post incline max, and time to complete exercise group 3 to comments