CrossFit
“CrossFit Total”
Back Squat 1-1-1
Press 1-1-1
Deadlift 1-1-1
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CrossFit Competitor
For load:
Snatch 3-2-3-2 (Touch & Go)
(rest 2:00)
For total reps:
Every 1:00 for 20:00
Odd min: Toes to Bar
Even min: Hang Clean 185/125
For time:
12-9-6
GHD Sit-up
Box Jump 30/24
Back Ext
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Weightlifting
Snatch:
70% 4×2
80% 3×2
Clean-Pull:
80% 2×3
90% 2×3
95% 2×2
Back-Squat:
80% 3×3
90% 2×3
“You have power over your mind – not outside events. Realize this, and you will find strength.”
~Marcus Aurelius
