CrossFit
For load:
Bench Press 5-3-3-2-2-2
(rest as needed)
“Christine”
3 rounds for time:
500m Row
12 Deadlifts at Bodyweight
21 Box Jumps 24/20
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CrossFit Competitor
Every 1:00 for 10:00
1 Snatch
Min 1-3: 70%
Min 4-6: 75%
Min 7-9: 80%
Min 10: 85%
Every 1:00 for 10:00
1 Clean + 1 Jerk
Min 1-3: 70%
Min 4-6: 75%
Min 7-9: 80%
Min 10: 85%
5 rounds:
20″ Box Jump
24″ Box Jump
30″ Box Jump
24″ Box Jump
20″ Box Jump
(rest :30)
For time:
500m Row
(rest 1:30)
500m Row
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Weightlifting
Snatch Pull + Snatch
70% 1+2,1+2
80% 1+2,1+2,1+2
Clean + Front Squat + Jerk
70% 1+2+2, 1+2+2
80% 1+2+1,1+2+1,1+2+1
Clean Pull
100% 5×3
Bench Press
4×5 -choose weight-
Weighted sit ups
4×10 -choose weight-
