CrossFit
“20 Minutes of fun”
For load:
Every 2:00 for 20:00
6 Deadlifts
6 Bent Rows
6 Hang Power Clean
6 Push Press
6 Front Squats
don’t set the bar down
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CrossFit Competitor
For time:
50 Double Unders
5 15′ Rope Climbs
40 Double Unders
4 Rope Climbs
30 Double Unders
3 Rope Climbs
20 Double Unders
2 Rope Climbs
10 Double Unders
1 Rope Climbs
Power Snatch + Snatch
70% 2+2, 2+2
75% 2+1, 1+2
80% 1+1
85% 1+1, 1+1, 1+1
based on power snatch 1rm
Back Squat
80% 2×2
85% 1×2
90% 1.2.1
For time:
2k Row
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Weightlifting
Muscle Snatch
2×3 -choose weight-
3×2 -choose weight-
Snatch
70% 2×3
75% 2×2
80% 3×1
Clean Deadlift
4×4 -choose weight-
Back Squat
70% 2×5
75% 3×5
“A race is a work of art that people can look at and be affected in as many ways they’re capable of understanding.”
