CrossFit
Clean
2×3 -choose weight-
3×2 -choose weight-
3 rounds for total reps:
:30 Med Ball Sit-up
:30 Rest
Time Trial:
2000m Row
______________________________
CrossFit Competitor
Snatch
70% 2×3
75% 3×2
Power Clean
70% 2×3
75% 3×2
3 rounds for time:
7 Back Squats 225/155
14 Russian Kettlebell Swings 70/53
21 Double unders
~then~
35 10′ Wall Ball Shots 20/14
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Weightlifting
Snatch
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 1×1
95% 1×1
Clean Pull
100% 2×3
110% 3×2
Back Squat
70% 1×3
80% 2×2
90% 3×1
AMRAP 1:00
Weighted Sit-up 70/53
“There is no single sport or activity that trains for perfect fitness. True fitness requires a compromise in adaptation broader than the demands of most every sport.”
~Greg Glassman
