19 Hagerty Blvd. Unit 7
West Chester, PA
info@crossfitexplode.com

July 31, 2011

8.1.11

MONDAY

"DEADLY DOZEN"

4 Rounds of:

12 Deadlifts…225/155 pounds

24 Push Press… 95/65

12 Chest to Bar Pull Ups

24 DB Sit Ups (feet anchored w dumbbells)

(Top of every minute 3 Burpees. eg. 3,2,1, Go Burpees.)

For Time

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LOCKDOWN ladies

Post time and load to comments

Strength: Deadlift 3×3

1st set 70% of training max x3

2nd set 80% of training max x3

3rd set 90% of training max x3 or more

Auxiliary: Max L Sit Hold

About the Author
  1. Paige Reply

    27:15 …135 lbs for deadlift
    strength: 130, 150, 165

  2. TRRN Reply

    Rx 20:00. Feel like I should have pushed myself a bit more on this. I think I was holding back.

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