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CFML News 5/13/24
📚 Inside This WEEKS Newsletter 🤱🏋️♀️ Celebrating CrossFit Moms 🏢 Ply. Mtg. Leader: Mike Canzoneri 🏢 🇺🇸 24 in 24 ⚖️ Retest Day 🏋️♀️ Women Only – Intro To Weightlifting 📅 Ardmore, 12 noon class
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Sunday, 5/12/24
Metcon EMOM x 12 MINUTES MIN 1 – 250/200m Row MIN 2 – :45 Wall Walks -Rest 2:00- EMOM x 12 MINUTES MIN 1 – 200m Run MIN 2 – :45 DB No Push-Up Renegade Rows (50/35)*
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Saturday, 5/11/24
Strength EMOM x 10 MINUTES* 1 Hang Snatch + 1 Snatch *Start Light and end Moderate-Heavy. Option for Squat or Power. Workout of the Week “MUM-BELIEVABLE (PERFORMANCE)” 4 SETS 25 Wall Balls 15 Pull-Ups 5 Squat Snatch -Rest 1:30 b/t Sets-
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Friday, 5/10/24
Strength Bench Press ON A 20:00 RUNNING CLOCK… Build to a 3-Rep Max Bench Press Workout AMRAP 10:00 1 Push Press 1 Burpee Box Jump2 Push Press2 Burpee Box Jumps3 Push Press3 Burpee Box JumpsEtc..
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Thursday, 5/9/24
2 ROUNDS FOR TIME 1500/1250m Row 60 DB Farmer Alt. Lunges 40 Toes to Bar
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Wednesday, 5/8/24
Strength – All EVERY 2:00 x 5 SETS* 3 Deadlifts + 2 Hang Power Cleans *Start Light and build slightly past workout weight. Workout AMRAP x 15 MINUTES 25/20 Cal Bike 12 Deadlifts 4 Hang Power Cleans
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Tuesday, 5/7/24
Strength Overhead Squat ON A 20:00 RUNNING CLOCK… Build to a 3-Rep Max Overhead Squat Workout 5 ROUNDS FOR TIME 200m Run 10 Overhead Squats (135/95)
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Monday 5/6/24
📚 Inside This WEEKS Newsletter 🇺🇸 24 in 24 🥇 CFML Leader(s) – Double the leadership & Inspiration 🤸♀️ Gymnastics Clinic – Wrap Up Video 🏋️♀️ Women Only – Intro To Weightlifting 📅 Ardmore, 12 noon class
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Monday, 5/6/24
FOR TIME 75 Double Unders 45 Russian Swings (53/35) 45 Sit-Ups* 75 Double Unders 35 Russian Swings 35 Sit-Ups 75 Double Unders 25 Russian Swings 25 Sit-Ups 75 Double Unders 15 Russian Swings 15 Sit-Ups
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sUNDAY, 5/5/24
“MUY CALIENTE” 5 SETS* AMRAP x 5 MINUTES 5 Push-Ups 5 Shoulder to Overhead 5 Toes to Bar 5 Wall Balls
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sATURDAY, 5/4/24
ON A 15:00 RUNNING CLOCK… Build to a Heavy Complex… 1 Hang Power Clean + 2 Front Squat + 1 Hang Squat Clean Workout FOR TIME 800m Run 50 Box Jump Overs 25 Hang Power Cleans 400m Run 30 Box Jump Overs (30/24) 15 Hang Cleans (185/135)*
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Friday, 5/3/24
NCFIT Benchmark Workout DEATH ROW EMOM x 20 MINUTES MIN 1 — 20/15 Cal Row MIN 2 — 15 Burpees
