Archives for Nov,2022

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Clean and Jerk Day

Swamp City Fitness – Olympic Weightlifting Warm-up PVC routine 3 rounds of: 5/5 Cossack Squat 10 Zotts Press 5 Empty Bar Deadlift with 3 position pause (off ground, at knee, mid thigh) Strict Press (EMOMx7 min: 10, 8, 5, 3, 5, 8, 10) Example: Min...
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Snatch

Swamp City Fitness – Olympic Weightlifting Warm-up PVC routine 3 rounds of: 10/10 Bulgarian Split Squat 10 Zotts Press 3 slow snatch Back Squat (EMOMx7 min: 10, 8, 5, 3, 5, 8, 10) Example: Min 1: 1×10 reps; Min 2: 1×8 reps, …. Perform...
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Swamp City WOD – Tue, Nov 22

Swamp City Fitness – Swamp City WOD Warm Up 400M Row 10 Starfish Toe Touch 10M Forward Scoops 10M Samson Stretch 10 Beat Swings 40 Jumping Jacks 3 Slow and Lows 6 Pike Push Ups 10 Beat Swings Skill Handstand Work Learning Stone And Sandbag to Shoulders,...
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