CrossFit
For time:
64 Kettlebell Swings 53/25
32 Pull-ups
48 Kettlebell Swings
24 Pull-ups
32 Kettlebell Swings
16 Pull-ups
16 Kettlebell Swings
8 Pull-ups
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CrossFit Competitor
Clean + Jerk
75% 2+1
80% 1+1
85% 1+1, 1+1
90% 1+1, 1+1
Power Clean + Clean
70% 2+1
75% 2+1
80% 1+1, 1+1, 1+1
Back Squat
60% x 10
65% x 8
70% x 6
75% x 6
80% x 6
85% x 4
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Weightlifting
Power Snatch
80% 2×3
85% 1×2
90% 2×1
92% 1×1
Jerk
85% 3×2
90% 3×1
Back Squat
80% 2×3
85% 2×2
90% 2×2
“Memories are perhaps the best gifts of all.”
~Gloria Gaither
