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Regular schedule this week.

November 19, 2019

 

 

 

Monday 

A)warm up

 

B)deadlifts E4MOM

3x5-10

 

C)5x E2MOM

-50m farmer carry (ahap)

-amrap burpees

 

Bootcamp/Monday 

Same as CF

 

Tuesday 

A)warm up

 

B)wod prep/instruction

 

C)”Nancy”

5x

-400m run

-15Over Head Squats 95/65

 

Bootcamp/Tuesday

Same as cf

 

Wednesday 

A)

 

B)strict press 

E4MOM 

3x8 60-75%

 

C)10-1

Strict press 75/55

Strict pull ups

Box jumps 24/20

 

Thursday 

A)warm up

 

B)back squats 

E4MOM

3x10

 

C)50-40-30-20-10

Thrusters 45/35

Cal row 

 

Friday 

A)warm up 

 

B)Every :30 sec for 15min

-1 Power Snatch

 

C)Every :30 sec for 15min

-1 power clean n jerk

 

Saturday

 

 

 

 

 

 

 

 

 

 

 

 

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