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Wednesday 21st July

By |2021-07-18T16:29:46+00:00July 20th, 2021|Uncategorized|

Strength:-

5 X 5 Front Squat at 70-80%

Metcon:-
100 Double Unders
50 KB swings 24/16kg
40 DB Snatch 22.5/15kg
30 Pistols
20 Situps
10 Chest to bar pull ups or 5 RMU
100 Double Unders

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Tuesday 20th July

By |2021-07-18T16:28:22+00:00July 19th, 2021|Uncategorized|

Strength:-
4 rounds
10 second front lever holds
6-8 Chin ups
20-30 secs dish hold + 20-30 secs arch hold

3 x max bar hangs with 1 minute rest

Metcon:-
Partner DT YGIG 6 rounds (12 total)
12 Deadlifts
9 Hang Cleans
6 Push Jerk
RX:- 70/50kg

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Wednesday 14th July

By |2021-07-11T10:19:41+00:00July 13th, 2021|Uncategorized|

Strength:-
4 rounds
10 second front lever holds
6-8 Chin ups
20-30 secs dish hold + 20-30 secs arch hold

3 x max bar hangs with 1 minute rest

Metcon:-
Crossfit Benchmark Ellen
3 rounds
20 burpees
21 DB snatch 22.5/15kg
12 DB thrusters 2 x 22.5/15kg

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