CrossFit
For load:
Strict Press 3-3-3, 2×3
(rest as needed)
“Helen”
3 rounds for time:
400m Run
21 Kettlebell Swings 53/35
12 Pull-ups
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CrossFit Competitor (off season)
Push Press
70% 2×3
75% 3×2
Bench Press
70% 5×5
For load:
Weighted Pull-ups 2-2-2-2-2
(rest as needed)
For load:
Barbell Sit-up 5×5
(rest as needed)
AMRAP 2:00
Push-ups
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Weightlifting
Power Clean + Push Press
70% 2+2, 2+2
75% 2+1, 1+1
80% 1+1, 1+1, 1+1
Snatch Pull
100% 2×2
10kg 2×2
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EVCF hosts the Iron Athlete Open this Saturday the 24th
Women
Weigh-in 9:00-10:00a
Lift 11:00a
Men
Weigh-in 11:00a-12:00p
Lift 1:00p
“Typically the worlds best athletes are minimalists when it comes to their training. They work hard and fast with few exercises. They master the fundamentals and work with them for years. This is the secret that no one wants to hear.”
~Greg Glassman
