CROSSFIT
Close Grip Bench Press
2(L) 2(M) 2(MH) 2(H)
“Grace(ish)”
For time:
400m Run
30 Clean & Jerks 135/95
400m Run
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COMPETITOR
Split Jerk
3(L) 3(M) 3(MH) 3(H)
With a partner for time:
400m Run
42 Handstand Push-up
42 Ring Dip
42 Push-up
400m Run
30 Handstand Push-up
30 Ring Dip
30 Push-up
400m Run
18 Handstand Push-up
18 Ring Dip
18 Push-up
*partners run together
3 rounds:
15 Core Roll-up
10 Ab Wheel
5 Single Leg Jacknife (each leg.)
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WEIGHTLIFTING
Clean
70% 2×2
75% 2×1
80% 3×1
Clean Pull
100% 3×3
Weighted Plank Hold
2x :30 (M)
“The rivalry is with ourself. I try to be better than is possible. I fight against myself, not against the other.”
~Luciano Pavarotti
