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260315 Sunday

Strength

Back squats

6 sets 3 reps at 75-80%


Metcon

For time

5 rope climbs

15 sandbag to shoulders 60/45

4 rope climbs

12 sandbag to shoulders

3 rope climbs

9 sandbag to shoulders

 
 
 

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260510 Sunday

Gymnastics 16 min EMOM Min 1: 20-30 Sec HS Hold Min 2: 20-30 Hollow rocks Min 3: 20-30 superman extensions Min 4: rest Metcon 20 rounds for time 1 BMU 2 devil press 3 thrusters 2DBs 22.5/15

 
 
 
260509 Saturday

Weightlifting Squat snatch 3 sets 3 reps at 65-70% 3 sets 2 reps at 75-80% 5 sets 1 rep at 85-88% Metcon 4 rounds for time 20 pushups 15 2DB cleans 22.5/15 5 bar muscle ups

 
 
 
260507 Thursday

In teams of two for time 27-21-15 DB burpees Situps 1 min rest 21-15-9 DB power cleans C2B pullups 1 min rest 15-9-3 DB thrusters RMU 2 DBS 22.5/15 KG 1 min rest 27-21-15 burpees over the bar OH squat

 
 
 

13 Comments


RX 6:28

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75 kg


9:30 sec

70 lbs

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7:14 / 100 lbs


Back squat 140kg

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Replying to

Damn guys.. I have competition now 😔

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70 KG back squat


Scaled

10:15

100lbs

Edited
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70kg barbell excluding the weights

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Rx(7:43) 💪

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