Work Out of the Day
Front Squats
3-3-3-3-3
then-
AMRAP in 12min
5 Burpee Tuck Jumps
10 Toes 2 Bar
15 KettleBell Swings 53/35
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Work Out of the Day Strength/Skill 3-3-3* Push Press *Set 1 – 65-70% x 3 Set 2 – 75-80% x 3 Set 3 – 85-90% x 3+ 3+ means athlete performs max reps at that weight with the goal of at least 3. Metcon FOR TIME 50/40 Cal Bike or 70/60 Cal Row 50 Up-Downs […]
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Work Out of the Day Weightlifting Weighted Pull-ups (6-6-6-6-6) *45 sec plank hold (forearm) or L-Sit, after each set of pull-ups. Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45/35 30 Pull-ups
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Work Out of the Day Strength Every 90 seconds x 6 sets Power Clean + Hang Clean + Front Squat Workout AMRAP x 16 MINUTES 150m Run 10 Front Squats 155/105 150m Run 7 Hang Power Clean 150m Run 5 Power Cleans *Row 200m or Bike 450m
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