CrossFit
For load:
Power Clean 5×4
(constant load)
For time:
50 Sit-up
25 Russia Kettlebell Swing 70/53
90′ Walking Lunge
40 Sit-up
20 Russia Kettlebell Swing
90′ Walking Lunge
30 Sit-up
15 Russia Kettlebell Swing
90′ Walking Lunge
20 Sit-up
10 Russia Kettlebell Swing
90′ Walking Lunge
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Competitor
Snatch
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 3×1
Snatch Pull
100% 3×3
Back Squat
65% 1×6
70% 1×6
75% 1×6
For time:
50 Sit-up
25 Russia Kettlebell Swing 70/53
90′ Walking Lunge
40 Sit-up
20 Russia Kettlebell Swing
90′ Walking Lunge
30 Sit-up
15 Russia Kettlebell Swing
90′ Walking Lunge
20 Sit-up
10 Russia Kettlebell Swing
90′ Walking Lunge
_____________________________________
Weightlifting
Snatch
70% 2×2
75% 1×1
80% 2×2
Snatch Pull
90% 1×3
100% 1×3
110% 2×2
Back Squat
70% 1×4
75% 1×4
80% 1×4
Incline Sit-up
15-12-9
“The awareness of our own strength makes us modest.”
~Paul Cezanne
