CrossFit
“The Angry Pony Special”
For time:
70 Burpees
60 Sit-ups
50 Kettlebell Swings 53/35
40 Pull-ups
30 Handstand Push-ups
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CrossFit Competitor
Clean
80% 1×2
85% 2×1
90% 1×1
Push Press
80% 1×2
85% 2×1
90% 1×1
95% 1×1
PR
Front Squat
80% 1×2
85% 1×1
90% 1×1
95% 1×1
PR
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Weightlifting
Power Snatch
75% 3X3
80% 2X3
90% 2×1
Clean Pull
100% 3X3
+10kg 3X2
Push Press
80% 2×3
85% 3X2
90% 2X1
“If we’re growing, we’re always going to be out of our comfort zone.”
~John Maxwell
