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 | Mon, Nov 18 2019 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Alisha G |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (637 days ago) |
| METCON 11/18/19 | SHRED 11/18/2019 | WEIGHTLIFTING 11/18/19 | WARM UP 11/18/19 | Other Results |
METCON 11/18/19(Reps, Rx+, Rx2, Rx3) FOR TOTAL REPS: 3 min AMRAP: Wallballs REST 1 minute 3 min AMRAP: KB Swings REST 1 minute 3 min AMRAP: Thrusters REST 1 minute 3 min AMRAP Alt DB Snatch *Start at any station just follow the order. Goal: 150+ Reps Tip: The movements in this workout are meant to be executed with a heavier than normal weight. Scale accordingly. Set small goals for yourself throughout each 3 minute set to keep moving! Brown Rx+: 30#10-20#/9', 70#/53#, 135#/95#, 70#/50# Purple Rx: 30#/10-20#/9', 70#/53#, 115#/75#, 55#/40# Blue Rx2: 20#/10'-14#/9, 53#/35#, 95#/65#, 35#/25# Orange Rx3: 14#/9'-10#/8', 35#/26#, 65#/45#, 30#/20# Yellow MODWOD: 10#/8'-6#/8', 26#/20#, 45#/35# or DB Thruster to Box, 20#/12#
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