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Wednesday 1/19/11 CrossFit West Houston

By Rob | In Workouts | on January 18, 2011




Met Con

2 Rounds:

300m shuttle

50 double unders

15 Dumbbell hang squat cleans

4 Comments to "Wednesday 1/19/11 CrossFit West Houston"

  • rob says:

    January 19, 2011 at 3:38 pm - Reply

    Heaviest clean was 170@ 2, last set of 5 was 155.
    Met Con was 6:26 with 30lb DB for the cleans.

    Also, doing prep work for the RKC in April. Ladder up to 5 for double clean and press with 16 kg kettlebells. Then a 12 tabata round swing mash up alternating 2 arm swing 1 arm swing R/L. Averaged about 11 swings per round.

  • Leah S says:

    January 19, 2011 at 3:51 pm - Reply

    5×3 Squat Cleans ending @ 125#

    Skipped metcon to do Hero Wod “Christine” which was painfully awesome. 3 Rds + 1 squat clean
    20 Min. AMRAP
    9 pull ups
    9 squat cleans (95#)
    9 kb swings
    9 t2b
    9 push press (95#)
    9 burpees

  • Leah S says:

    January 19, 2011 at 4:09 pm - Reply

    And baseline for warm up @ 5:27

  • AB says:

    January 19, 2011 at 8:25 pm - Reply

    Christine was awesome, great workout in remembrance of the victims of the Arizona shooting. Those hero wods, regardless of how tough or long they might be, are truly an honor to take part in.

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