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WEEKEND OUT WITH THE GIRLS!

WEEKEND OUT WITH THE GIRLS! Metcon (Time) WEEKEND OUT WITH THE GIRLS! For Time Angie: 20 Pull-Ups 20 Push- Ups 20 Air Squat 20 Sit-Ups Helen: 400m Run 21 KBS 12 Pull-ups Fran: 15 Thrusters 95/65 [...]

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08012020

08012020 1 Low Hang Snatch Pull + 1 Low Hang Snatch High Pull + 1 Low Hang Squat Snatch + 1 OHS (Set 1: 40% of 1RM Snatch) Set 2: 45% of 1RM Snatch Set 3: 50% of 1RM Snatch Set 4: 55% of 1RM [...]

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07312020

07312020 Strength Deadlift (x4-5 TnG reps) *build to a tough set of 4-5 reps rest 45 secs Dips (x4-5 reps) Add weight if possible rest 90 secs x5 sets Metcon (Time) 5 sets @85% of: 5 Hang Power [...]

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07292020

07292020 Strength Front Squat (1 Pause Front Squat @ 24X1 + 4 Front Squats) Rest 2 mins x4 sets *Build small per set Bent Over Row (x5-6 @ 21X1) rest 90 secs x4 sets Metcon (Time) For Time: Run [...]

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07282020

07282020 1 Halting Clean DL + 1 Power Clean (Every 90 secs for 7 total sets) *build small per set Strict Press BTN (x5-6 reps @ 21X1) Bar starts on the back rest 2 min x4 sets

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07272020

07272020 Strength Back Squat (1 Pause Squat @ 24X1 + 4 Squats @20X1) Rest 2 mins x 4 sets *build as you go Strict Sup Chin-ups (5,5,5,5) Perform weighted if possible *build small per set Rest 90 [...]

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07252020

07252020 1 Low Hang Clean Pull + 1 Low Hang Clean High Pull + 1 Low Hang Squat Clean + 2 Split Jerks (Set 1: 50% of 1RM Clean and Jerk) Set 2: 55% of 1RM Clean and Jerk Set 3: 60% of 1RM Clean [...]

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