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2014 Summer Lift Off

By cody | In Today's Workout | on April 23, 2014

CFW and the Wilmington Weightlifting Club are proud to announce that we will be hosting a USAW-sanctioned Olympic Weightlifting Meet on Saturday, June 28th. To sign-up, Click Here, and go to the SEMINARS tab.

 

At 54 years old, Rick is at the gym every morning at 5:45am. He has seen great gains in his strength and skills through hard work and dedication over the past 2 years. Great job Rick!

At 54 years old, Rick is at the gym every morning at 5:45am. He has seen great gains in his strength and skills through hard work and dedication over the past 2 years. Great job Rick!

 

CrossFit
3 rounds of:
50 Wallballs

30 Box Jumps 24/20
Run 800m w/ Wallball

Wilmington Weightlifting Club

Snatch [65% x 2, 75% x 2, 80% x 1, 85% x 1, 90% x 1, 85% x 1] x 2
Clean & Jerk [65% x 2 + 1, 75% x 2 + 1, 80% x 1, 85% x 1, 90% x 1, 85% x 1] x 2
Back Squat [65% x 2, 75% x 2, 80% x 2, 85% x 2, 90% x 2, 85% x 2] x 2
Snatch Pull – 95% (of snatch) x 3 x 4

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