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  1. 11|6|19 LCM recovery swim

    by , November 6th, 2019 at 05:02 PM (Blog)
    LCM
    Shoulders achy yesterday from prior weights and the few fast 50ís with fins I did, worked on form mostly.

    100 ez fr
    100 stroke (br/bk)
    100 ez fr
    50 flutter kick fast (0:48)
    350 very slow fr

    Updated November 6th, 2019 at 08:15 PM by __steve__

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  2. 11/5-11/6 Workouts

    by , November 6th, 2019 at 09:19 AM (Swimming Through Jello)
    Tuesday, 11/5/2019 CrossFit Workout

    Warmup - rowing, stretching

    Strength - Deadlift - 45/5, 135/5, 225/3, 275/3, 315/2, 340/2,2,2,2,6

    Conditioning - 3 sets, 4:00 on, 4:00 off
    25 cal row, then
    AMRAP
    10 TTB
    20 walking lunge 35# DB per hand
    73 reps, 70 reps, 63 reps

    Wednesday, 11/6/2019 CrossFit Workout

    Warmup - Tabata plyos, PVC/barbell warmup

    Strength - A) Snatch + OHS - 95/1+3, 115/1+3, 135/1+3, 155/1+3, 175/1+3, 185/f, 1+3
    //Feeling really slow after the deadlifts/lunges yesterday evening!

    B) Pike HSPU - 8x4 EMOM

    Conditioning -
    20-16-12-8-4
    DB Snatch 50#
    Box jump 24"
    4:27
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