Author: admin

21st September 2019

Liftaton – 9am at CFH 2.0 Regular WOD S & C For time Team of 2 5 Rounds for time 75 DU 12 Thrusters – 115/75 25 Burpees 15 Back squat – 115/75

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20th September 2019

Strength Seated floor KB press ( Shoulder) 10×5 MetCon 10 Rounds for time of: 12 Wall Ball Shots, 20/14 3 Clean & Jerk, 75-85% of 1RM Stretch

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19th September 2019

Tabata 20 sec on 10 sec Off x 4 mins Split lunges Pull ups. Ball slam Star jumps KB swings Mobility Day 20 mins mobility with coach

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18th September 2019

MetCon Death by back squat – 135/75lbs 1st min 1 B/Squat, 2nd Min 2 B/squat 3rd min 3 F/squat .. so on till fail FBB 21-15-9 reps of Dumbell hammer curls One arm extn 1 mins rest 21-15-9 reps of Barbell curls Dimond push ups

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17th September 2019

Olympic Weightlifting Push jerk 3-3-3-3-3 5 mins rest Core attack 4 rounds of 25 hollow rocks 15 Toes to bar 20 Leg raises . 1 mins plank hold

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16th September 2019

Strength Deadlift 5-5-5-3-3-3 find your 3RM 5 min rest MetCon EMOTM for 20 mins Even – 12 Clean 95/65 Odd – 12 Box jumps

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12th September 2019

S&C For time: 400 SU 21 Burpees, bar-facing 400 SU 15 Burpees, bar-facing 400 SU 9 Burpees, bar-facing

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