CrossFit
For Load:
Every 2:00 for 10:00
3 Power Snatch
For Time:
45 Deadlifts 115/75
35 Hang Power Cleans 115/75
25 Front Squats 115/75
15 Shoulder to Overhead 115/75
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Competitor 1
Hang Power Clean (AK)
Build to a heavy set of 3
85% of heavy set: 3×3
Deficit Clean Pull
90% 3×3
Every 1:00 for 10:00
1 Pause Squat at 80% (:02 in bottom)
5 rounds for total reps:
2:00 to complete
200m Assault Air Runner
Max Wall Ball Shot 20/14
(rest 2:00 between rounds)
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Competitor 2
Hang Power Clean (AK)
Build to a heavy set of 3
85% of heavy set: 3×3
Deficit Clean Pull
90% 3×3
Every 1:00 for 10:00
1 Pause Squat at 80% (:02 in bottom)
For time:
50-40-30-20-10
Calorie Row
Wall Ball Shot
Sit-up
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FitEssentials
For load:
8-6-6-4-4
Sumo Deadlift (:03 eccentric)
Single-Arm DB Press (each arm)
(rest as needed between rounds)
3 rounds for cals + reps:
1:30 Row
1:00 Rest
1:30 Burpee Box Step-over
1:00 Rest
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Weightlifting
NHNF Snatch
65% 1×3
70% 2×2
75% 1×2
Snatch
75% 2×3
80% 2×1
Snatch Deadlift
90% 4×6
Back Squat
70% 6×6
“An expert is a man who has made all the mistakes which can be made, in a narrow field.”
~Niels Bohr
~Niels Bohr
