DANIEL

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

For Time:

50 Pull-Ups

400m run

21 Thrusters 40/30kg

800m run

21 Thrusters 40/30kg

400m run

50 Pull-Ups

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4/9/2009

Hanging out at Derby City Crossfit

Strength

Push-Press

6-4-4-2-2

WOD

3Rounds for time

40 Push-Press 40/30kg (Elite=50/40kg)

30 Squat

20 Ring Dips

10 Burpee Pull-up

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3/9/2009

Strength
Power Clean (If new to Cleans, work on timing & technique & use 8rm for every lift)
8,6,4,4,4

WOD
3 Rounds
21KB Swings 24/16kg
15 Power Cleans 60/40kg
9 Burpees

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2/9/2009

OHS Skills & Gymnastic work 25min

Then

Run 200 meters

21 Pull-ups21 Sit-ups

Run 200 meters

18 Pull-ups18 Sit-ups

Run 200 meters

15 Pull-ups15 Sit-ups

Run 200 meters

12 Pull-ups12 Sit-ups

Run 200 meters

9 Pull-ups9 Sit-ups

Run 200 meters

6 Pull-ups6 Sit-ups

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Rest Day

For those coming into CrossFit Penrith
Deadlifts
8-6-4
Front Squat
8-6-4

Then
5 Rounds
400m run
25 Sit-Ups
15 Deadlifts 100/80kg

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