Weights (Crossfit) 1:15:00 [3]
Warmup: Rowing, mobility, drills on push press and KB
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Chipper: : 11 mins 9 secs | Not Rx'd
50 Air Bikes
40 Kettlebell Swings, 53 lbs
30 Push Press, 50% 1RM | 85 lbs
40 Kettlebell Swings, 53 lbs
50 Row Calories
----Used 44lb kB, not enough 53s for everyone which is fine, have a harder run later
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Wendler Shoulder Press: Week 3 : 1320 lbs | 95 lbs, 115 lbs, and 125 lbs | Rx'd 275 lbs
Sets
5 Shoulder Press, 75% 1RM | 95 lbs
3 Shoulder Press, 85% 1RM | 115 lbs
1 Shoulder Press, 95% 1RM | 4 reps, 125 lbs
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4x1min planks with 30sec recoveries