CrossFit
Power Clean
1×3 -choose weight-
2×2 -choose weight-
3×1 -choose weight-
“Helen”
3 rounds for time:
400m Run
21 Kettlebell Swings 53/35
12 Pull-ups
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CrossFit Competitor (off season)
Snatch
75% 2×2
80% 1×1
85% 2×1
90% 1×1
95% 1×1
Clean Pull
110% 4×3
Back Squat
75% 1×3
80% 2×2
85% 3×1
8 rounds for load:
20yrd Sled Push
(rest as needed)
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Weightlifting
Snatch
75% 2×2
80% 1×1
85% 1×1
90% 3×1
3 Position Clean Pull
90% 2×3
100% 3×2
Back Squat
70% 1×3
75% 2×2
80% 3×1
Barbell Sit-up
5×5
“Success seems to be connected with action. Successful people keep moving. They make mistakes, but they don’t quit.”
~ Conrad Hilton
