With Both Hands

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Benjamin Espen

CrossFit 2015-12-04

3 rounds * 20 band pull aparts [blue] * 15 banded tricep pulldown [blue] * 10 single arm dumbbell rows [30-35-40-45-50#] Front rack lunge 75->155# Toblerone * 5 minutes assault bike for max Calories * Rest 5 minutes * 3 minutes assault bike for max Calories * Rest 3 minutes * 1 minute assault bike for

CrossFit 2015-11-13

CrossFit Total Back squat 135# Shoulder press 105-110-115F# Deadlift 135#

CrossFit 2015-11-06

Raised shoulder hip thrust 75-95-115-135-165-185# Strict press 5-4-3-2-1 85-90-95-100-112# PR! * 1st minute: 7 strict press [65#] * 2nd minute: 20-25 situps * 3rd minute: 10-14 hand release pushups * 4th minute: 20-25 banded good mornings

CrossFit 2015-11-04

Farmer carry 130# 150#-25 ft Rene 5 rounds * 500m row * 21 walking lunges * 15 pullups * 9 burpees Time 29:58

CrossFit 2015-11-03

3 rounds * 15 barbell hip thrusts * 5 heavy kettlebell swings Isabel 30 snatches [95#] Time 3:47 PR!

CrossFit 2015-10-24

1 RM Back Squat - EMOTM 10 * 2 power cleans [135#] AMRAP 10 * 10 hang power cleans [95#] * 15 double under attempts 4 rounds

CrossFit 2015-10-21

1 RM Strict Press 115# PR! DT 5 rounds * 12 deadlifts [95#] * 9 hang power cleans * 6 push jerks Time 11:35 PR! Last time 13:27