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## Training Blog

# Wednesday July 18

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13 thoughts on “Wednesday July 18”

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(706) 372-5464
Georgia Barbell Club & Classic City CrossFit

Copyright © 2019 Georgia Strength

A1) 89×9

A2) 85,95,95

B) 11:44 used small blue for about 14 dips…my shoulders are mush

Oly 10×1 3 stop snatch pull + 1 hi hang snatch – epic failure…

Strength/Skill 1a. 4x max effort strict HSPU – 8,8,6,8

1b. 4x ME strict pullups (suppinated and pronated) – 10, 10, 8, 10

1c. 4×12 reverse hypers – 50#, 50, 50, 70

100 DU buyout. Butterfly pullup intro

A1) 81 x11

A2) 65,75,85

B) 10:16 purple band and mix of CTB & PUs (Mostly PUs)

A1) 195 x 9

A2) 165, 165, 165

B) 7:15 rx

A) 110 x 9, 95 pendlay

B) 10:35 all without bands but forgot abt burpees so around a minute later did those

AM – snatch technique/speed work from blocks

2 power snatch + 2 snatch, rest 1 min x 10

First 5 min at 155, next 5 min at 165

Power clean + clean + jerk on minute for 10 min, all @ 225

PM – snatches from floor, 1 on minute for 15 min

5 min at 185, a few at 195, a few at 205, and a few at 210

Then 1 clean every 30 sec for 5 min at 255

1 set 15 TTB on the minute for 5 min

A) push press 5x 55, 5x 60, 5x 65

B) 12:30 Rx … Burpees made the room spin

A1: 145 x 10

A2: 135, 135, 155

B: 9:43 Rx on the FatBar

A. 175 x 11

A2. 135 x 3

B. 7:27

A. 145 x 10

A2. 135

B. 7:45 rx

A. 225 x 8

A2. 135

B. 8:15 rx

A. 159 x 11

A2. 135

B. 10:31

A1. 95 X 10

A2. 85

B. 8:35