CROSSFIT
“Kelly Takes Two”
5 rounds for time:
400m Run (together)
30 Box Jump 24/20
30 Wall Ball 20/14
(share reps anyhow)
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COMPETITOR
4 rounds for quality:
3 DB Turkish Get-up (moderate)
5 Single-Arm DB Sott’s Press
7 Passthrough
*alt. arms each round (both movements)
5 rounds at moderate load:
3 Snatch Push Press + 3 Overhead Squat
(round starts every 1:30)
Snatch
75% 1×3
80% 2×2
85% 3×1
AMRAP 20:00
4 DB Thruster 50/35
6 Toe to Bar
24 Double Under
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POWERBUILDING
Deload Week
Single-Leg RDL
8(L) 2×8(M)
Hip Thrust
2×15 (M)
Nautilus AB
2×15 (M)
Reverse Hyper
2×15 (M)
3 rounds:
80yd Sled Pull (M)
80yd Farmers Carry (M)
(alternate rounds with a partner)
“Work is much more fun than fun.”
~Noel Coward
