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Muscular Endurance Tests:

Max Unbroken Strict Pull Ups (Rx+: C2B)

Max Unbroken Push Ups

Max Unbroken Strict Toes to Bar

Rest 2-3 Minutes between tests.

With a Partner:

AMRAP 5
50/40 Cal Bike
50 Dumbbell Hang Clean and Jeks (50/35) (Fx: 35/20)
50 Dumbbell Goblet Squats (50/35) (Fx: 35/20)

AMRAP 5
50/40 Ski Erg Cals
50 Dumbbell Hang Power Snatches (50/35) (Fx: 35/20)
50 Dumbbell Goblet Lunges (50/35) (Fx: 35/20)

Rest 5:00 between AMRAPs
Switch arms every 5 reps on DB C&J and Snatches

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Push Press:
5×10@70-75%

5 Rounds
15/12 Cal Row
10 Dual Dumbell Box Step Overs 50/35, Fx: 35/20
2 Rope Climbs

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E3MOM 18

Clean Pull + Hang Squat Clean x 3

Set 1: 60%
Set 2: 65%
Set 3: 70%
Set 4: 75%
Set 5: 75%
Set 6: 80%

Percentage based on 1RM Clean

“Helen”

3 Rounds
400m Run
21 American Kettlebell Swings (24/16)
12 Pull Ups

Compare to 7/31/17

Overview Of The Week:
Monday:10 Rep Max Back Squats
Tuesday: Clean Complex
Wednesday: Push Press
Thursday: Gymnastics Strength Test
Friday: Power Snatches
Satuday:10 Rep Max Front Squats
Sunday: 10 Rep Max Deadlift

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Back Squat
25 mins. to establish 10RM

Buy In: 500m Row
21 – 15 – 9
Wall Balls (20/14)
Toes to Bar (Fx: 15 – 9 – 6)
Cash Out: 500m Row

Easter service at McLean Bible Church at 9:00 a.m. – 8925 Leesburg Pike Vienna, VA 22182 – where CFR7 member David Platt is the Pastor. David and his wife Heather have invited the CFR7 community over to their house after the service for Easter brunch and fun! People can feel free to bring kids…they’ll have an Easter egg hunt for them. Send a Facebook message to Heather Platt for more information/details.

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Mark 16:5-7 ⁵ As they entered the tomb, they saw a young man dressed in a white robe sitting on the right side, and they were alarmed.⁶ “Don’t be alarmed,” he said. “You are looking for Jesus the Nazarene, who was crucified. He has risen! He is not here. See the place where they laid him. ⁷ But go, tell his disciples and Peter, ‘He is going ahead of you into Galilee. There you will see him, just as he told you.’”

E3MOM 18

Snatch Pull + Hang Squat Snatch x 3

Set 1: 60%
Set 2: 65%
Set 3: 70%
Set 4: 75%
Set 5: 75%
Set 6: 80%

Percentage based on 1RM Snatch

3 Sets of:
5 Close Grip Tempo Bench press 33×1
16 Single Arm Tempo Dumbbell Row 3002 (8L/8R)
10 Banded Pallof Press 0003