CrossFit
“Helen”
3 rounds for time:
400m Run
21 Kettlebell Swings 53/35
12 Pull-ups
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CrossFit Competitor
For load:
Hang Power Clean 7-5-3
(rest 2:00)
For total reps:
Every 1:00 for 10:00
Odd min: Handstand Push-ups
Even min: Box Jump 30/24
(start every 1:00 w/ 20 Double unders)
For total time:
250m Row
500m Row
250m Row
(alternate rounds with partner)
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Weightlifting
Power Clean+FS+ Push Jerk
70% 1+2+2 ( 2sets)
75% 2+2+2 ( 2 sets)
80% 1+1+1 (2sets)
Snatch Pull RDL
100% 3×4
+10kg 2×3
+15kg 2×2
Bench Press
75% 5×6
“Life has no limitations, except the ones you make.”
~Les Brown
