CROSSFIT
Power Clean
2(L) 2(M) 2(MH) 2(H)
Close Grip Bench Press
5(L) 5(M) 5(MH) 5(H)
For total reps:
6 rounds
:20 Deadlift 225/155
:10 Rest
:20 Burpee Over Bar
:10 Rest
:20 Pull-up
:10 Rest
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COMPETITOR
Clean
2(L) 2(M) 2(MH) 2(H)
Clean Pull
100% 3×3
For total reps:
8 Rounds
:20 Deadlift 275/185
:10 Rest
:20 Burpee Over Bar
:10 Rest
:20 C2B Pull-up
:10 Rest
No Measure:
50 GHD Sit-up
50 Hip Extension
(may partition)
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POWERBUILDING
Post Meet Transition
Single Leg RDL
3×12 (M)
Hip Thrust
2×15 (M)
Front Pulldown
3×12 (M)
Pullover
3×12 (M)
3 rounds:
10 Ring Row
20 Band Pull Apart
(alternate rounds with a partner)
Back Extension
2×12 (0)
“A man has honor if he holds himself to an ideal of conduct though it is inconvenient, unprofitable, or dangerous to do so.”
~Walter Lippmann
