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  1. 11|12|19 LCM

    by , November 13th, 2019 at 04:46 PM (Blog)

    LCM
    Wasn’t motivated today therefore just the following:

    9 x 50 free/50 kick straight through
    • kick order of: flutter, back, UW atlantis

    50 right arm free, breathe left

    50 left arm free, breathe right




    11|10|19
    2x12 DBBP+LPD+LP superset
    2x 7 shoulder press
    0.5mi on curve treadmill barefoot 4:40
    5x1min work/1 min rest acid bombs on rogue airbike



    Updated November 14th, 2019 at 02:40 PM by __steve__

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  2. 11/12-11/13 Workouts

    by , November 13th, 2019 at 02:51 PM (Swimming Through Jello)
    Tuesday, 11/12/2019 CrossFit Workout

    Warmup - band stretches, plyos

    Strength - A) Shoulder Press - 45/5, 75/4, 95/3, 110/1, 120/1,1,3
    B) Reverse lunge - 120/12, 135/12, 155/12

    Conditioning -
    500m row
    40 squats
    30 situps
    20 pushups
    10 pullups
    3:47


    Wednesday, 11/13/2019 CrossFit Workout

    Warmup - rowing, barbell warmup

    Strength - Deadlift - 135/5, 225/3, 275/3, 315/2, 345/1, 365/1,1,1,1,1
    //Last single was supposed to be an AMRAP set but I really wasn't feeling it for some reason this morning.

    Conditioning - 8 rounds rowing
    :45 on/:15 off
    :30 on/:30 off
    :15 on/:45 off
    314 total calories
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