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Monday, January 12, 2009

Lunges, C2B Pullup, Dumbell HPC 1-12-09

Warmup Cacophony:
5 one leg 20" box jumps each leg, 10 Handstands, 30 sec L-sit progression on parallettes, 5 dips, 10 Handstands, 5 KB bottoms up clean and press 35lb, 10 HPC with 2 45lb Dumbells

3 Rounds for time:

30 Lunges with 50lb Sandbag on back
10 Chest to Bar Pullups
10 Hang Power Clean 2 45lb Dumbells


Rd1 - 2:48, Rd2 - 2:55, Rd3 - 2:44

Still going easy on my back so I didn't want to do any heavy metcons or heavy lifting.  This was a decent one.  Could have gone a little heavier on the HPC.  This is designed to be done with 1/2 your bodyweight but I didn't have 45lb dumbells.  It was more taxing on my grip then I was expecting.  Somehow this is the first time I've ever done C2B pullups.  A little harder then I thought.  Thats not good.  They will definitely become a regular part of my CrossFit diet.

Cashout: 10 Handstands, 1 bar muscleup, 10 Parallettes Handstands, Bear Crawls

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