CrossFit Competitor
Clean
80% 1.1.1 (rest :10 between reps)
(rest as needed)
85% 1.1.1 (rest :10 between reps)
(rest as needed)
90% 1.1.1 (rest :10 between reps)
(rest as needed)
95% 2×1
For total time:
7:00 to complete:
“Fran”
21-15-9
Thrusters 95/65
Pull-ups
~then~
7:00 to complete:
50 Over the Box Jump Burpees 20″
~then~
7:00 to complete:
30 Muscle-ups
~then~
7:00 to complete
1k Row
When you complete a workout rest until the next 7:00 starts
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Weightlifting
Clean + Jerk
70% 2+2, 2+1, 1+2
75% 2+1, 1+2
80% 1+1
85% 1+1, 1+1, 1+1
Snatch High Pull
4×4 -choose weight-
Stop Squat
70% 1×3
75% 1×2
80% 1.2.1
Hip Extension
3×10 -choose weight-
“The highest reward for man’s toil is not what he gets for it, but what he becomes by it.”
~John Ruskin
