CrossFit
For load:
Bench Press 8-6-4-2-2
(make consistent increases)
AMRAP 7:00
7 Toes to Bar
21 Double unders
7 Handstand Push-ups
For total distance:
20yrd Sled Push
(start with 45lbs, add 45lbs each push. no rest between attempts)
(continue until you are unable to go 20yrds without stopping)
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Competitor 1
Back Squat
Test 1RM
Snatch
Work to a heavy set of 3
90% of heavy set: 10×1 (every :30)
At a moderate load:
Romanian Deadlift 3-3-3-3 (tempo 3131)
(make consistent increases. movement is the priority)
4 rounds for time:
25/20 Calories on the Assault Bike
(rest 2:00)
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Competitor 2
Back Squat
Test 1RM
Snatch
Work to a heavy set of 3
90% of heavy set: 10×1 (every :30)
At a moderate load:
Romanian Deadlift 3-3-3 (tempo 3131)
(make consistent increases. movement is the priority)
4 rounds for time:
500m Row
(rest 3:00)
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Weightlifting
Snatch
80% 1×1
85% 1×1
80% 2×1
Clean + Jerk
80% 2(1+1)
85% 1(1+1)
Front Squat
80% 4×3
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
GHD Sit-ups
4×10 -choose weight-
“The best way to find yourself is to lose yourself in the service of others.”
~Mahatma Gandhi
