CrossFit
4 rounds for load: (constant load)
10 Bent Dumbbell Row
20 Band Pull Apart
(alternate rounds with a partner)
AMRAP 9:00
3 Power Clean 135/95
6 Push Press 135/95
9 Deadlift 135/95
27 Double under
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Competitor
Clean (T&G)
Build to a heavy set of 3
For total reps:
Every 1:00 for 10:00
Odd min: Toes to Bar
Even min: GHD Sit-up
(choose reps prior to start. unbroken)
AMRAP 9:00
3 Power Clean 135/95
6 Push Press 135/95
9 Deadlift 135/95
27 Double under
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Weightlifting
Clean
70% 2×2
75% 1×2
80% 1×2
85% 1×2
Clean Pull
100% 3×3
Super Squat 12-10-8
Hip Thrust 15-12-10
“Far and away the best prize that life has to offer is the chance to work hard at work worth doing.”
~Theodore Roosevelt
