12.20.10

CFFM >
"Isabel"
30 Snatches for time @ 95/135
+
3-mile easy run or CFE
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CFFB >
*No strength work today, save it up for 1-RM Bench testing on Thursday!
For time:
Back Squat 225lbs x 30 reps
Sprint 200-Meters
Push Jerk 135lbs x 30 reps
Sprint 100-Meters
Burpees x 30 reps
Sprint 50-Meters
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CFG Phase II Wk 11 >
SWOD:
"Isabel"
DWOD:
8 rounds of
Start the clock, every two minutes sprint 100-Meters.
Perform max rep pushups until the start of the next round.
Score total number of pushups completed in eight (8) rounds.
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CFE >
Tempo 85%-95%
Run 10k: First 5k @ 85% effort, second half pick up to 95% effort