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Kevin Witchey

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July 21, 2024

Week of July 22nd

MONDAY - 240722

"The Chief"

5 rounds of AMRAP 3:
3 power cleans (135/95#)
6 push-ups
9 air squats

Rest 1:00 between rounds

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TUESDAY - 240723

"Maryland Blue Crab"

Complete for time:
100 calorie row or 75 calorie bike
100 box jump-overs (24/20")
1,000m run

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WEDNESDAY - 240724

"Calamari"

On an 8 minute clock:
Build to a heavy 1 rep overhead squat from the floor

"Octopus"

Complete 3 rounds for time:
20 chest to bar pull-ups
10 overhead squats (155/105#)

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THURSDAY - 240725

"Oysters, Clams, & Mussels"

Complete for load:
Strict press
3-3-3-3-3

Push press
2-2-2-2-2

Push jerk
1-1-1-1-1

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FRIDAY - 240726

"Salmon"

EMOM 10:
1 hang power clean

"Trout"

AMRAP 10:
5 power cleans (205/135#)
10 toes to bar

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SATURDAY - 240727

"Main Lobster"

Complete for time:
150 burpees

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