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July 19th, 2019

  • CFCC
  • Jul 18, 2019
  • 1 min read

Strength

20-Rep Deadlift

A 20-rep for the day as a gauge on where we are with our higher repetition capacity. This will be a benchmark we will re-test at the end of the cycle. This is planned here, in week 3, after a handful of sessions allowing to gain some awareness of where this number could be.

Warming (one set at each percentage, using estimated 1RM): 7 Reps @ 40% 5 Reps @ 50% 3 Reps @ 55% 3 Reps @ Target Weight (~55-65%)


WOD

For Time:

200 Meter Run

27 Wallballs (20/14), 27 Box Jumps (24/20)

300 Meter Run

21 Wallballs (20/14), 21 Box Jumps (24/20)

400 Meter Run

15 Wallballs (20/14), 15 Box Jumps (24/20)

300 Meter Run

9 Wallballs (20/14), 9 Box Jumps (24/20)

200 Meter Run



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