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## Training Blog

# Monday October 3

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14 thoughts on “Monday October 3”

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Georgia Barbell Club & Classic City CrossFit

Copyright © 2020 Georgia Strength

A) 235×3 singles

B) 165

C1) 7/rd

C2) 10/rd with red band

D1) 7/rd

D2) 13, 13, 11, 10

D3) 7/rd

D4) 12, 11, 8, 10

A) 160

B) 75

C1) 12 per round

C2) 12 per round w/ red band

D1) 13,10,10,10

D2) 10,9,8,8 All strict

D3) 12,10,10,11

D4) 8,8,8,8

A. 285, 315, 335, 355, 375, 385 & 400

B. 170

C. 10-12 per round

D check

A) up to an easy 265

B) 170 (sissy squats before each round: 6,7,8,7)

3 rounds of quad destroying circuit

E90x8 3 Hang power snatch @75% of best PS (130)

C1) 6 per round with red band

C2) 10 with 90lbs, 110lbs last set

D) 171 total (all with 10# vest)

D1) 12, 12, 12, 12

D2) 12, 10, 7, 8

D3) 12, 12, 12, 12

D4) 11, 8, 8, 10

E) oh yeah

A. Up to 195

B. 125 all sets

C1. 10 w/ red band

C2. 12 banded

D1. 10, 10, 8, 9 (10#)

D2. 8 total (6 strict, 2 w/ band), 8 (3 strict ,5 w/band) 6 (3 and 3), 4 strict

D3. 8, 8, 8, 10

D4. 10, 8, 9, 8

A. Up to 175

B. 115

C1. 5

C2. 7

D1. 51

D2. 38

D3. 51

D4. 50

A) up to 195

B) 125

C1) 7 per round w/ red band

C2) 12 per round w/ red band

D1) 13,14,13,15

D2) 13,12,11,12

D3) 16,16,17,19

D4) 9,9,9,9

E) yep

A) 105, 125, 135, 145, 155, 160, 160

B) 95

C1) 8rep

C2) 12rep (red band)

D1) 12, 15, 11, 12

D2) 13, 11, 9, 9 (banded)

D3) 14, 14, 13, 13

D4) 10, 7, 6, 6

A) 105-135

B) 85

C1) 7/round

C2) 8/round

D1) 10, 11, 12, 14

D2) 7, 7, 6, 7

D3) 11, 12, 12, 13

D4) 6, 6, 6, 7

A) up to 275

B) 155

C1) 8 per rd

C2) 10 per rd

A) up to 165

B) 105

C1) 10 per round (back extensions)

C2) 10 per round

D1) 4,2,4,4 (left)

D2) 3,1,4,x (black/green band)

D3) 9,4,6,6 (right)

D3) 9, 7,6,7 (black band)

(Tuesday)

A. Up to 175

B 105

C. 6-7 GHR, red band reverse

A. 240

B. 95

C1. 5

C2. 10 red band

D1. 31 (total)

D2. 13 (blue bands)

D3. 34 (total)

D4. 49 (total)

A. 105-120

B. 65

C. 6 reps, 15 reps (no band)

only 2 rounds

D1. 14

D2. HS work (w/ blu bds)

D3. 13

D4. 18 w/ grn bd