21-15 and 9 rep rounds of:
Left-arm KB snatch (53/35)
Right-arm KB snatch (53/35)
Pull-ups
For time:
Strength: Bench
Power Grip 1 x 8 @ 80%
Wide 2 x 8 @ 70 %
Narrow 2 x 8 @ 65 %
Greg Amundson 4:39, December 2007 – video [wmv] [mov]
Rest-Why Should I Rest
“Enhancing Corporate Productivity, Community with Group Fitness Programs: The Reebok-CrossFit Paradigm” by Patrick Rishe, Forbes.
“Toughness is in the soul and spirit, not in the muscles.”~Alex Karras
5:55 (bench: 285/255/235)
BP 75/75/70
8:40 something, I think (35 lb DB)
5:46
BP: 255/(225/235)/205
7:37 (35 lb KB)
BP 205/175/165
8:20 Rx’d
Bench 85/75/70
8:35 (30 lbs) (red/purple band)
Bench Press: 90/80/75
7:38 (25lb)
7:22(35lb/blue band)
BP 115/105/100
4:53
9:00 (53 lbs) no band
Bench: 285/245/225 fail at rep 5/205
7:32 (30 lb) real pull ups
Bench: 85/75/65
7:02 25lb DB, blue band
7:40 (25 lb DB) green band
75 BP
8:28(26lbKB) green band
6:14 (12lb db, green band)
BP 65/60/55