CROSSFIT
Close Grip Bench Press
3(L) 3(M) 3(MH) 3(H)
With a partner for time:
200m Sled Push 135/90
2000m Row
200m Farmer Carry 70/53
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COMPETITOR
Split Jerk
4(L) 4(M) 4(MH) 4(H)
AMRAP 15:00
10 Thruster 95/65
30′ Handstand Walk
10 Calorie Assault Bike
30′ Handstand Walk
5 rounds:
5 Tempo Ring Push-up (:03 ecc)
10 Arnold Press
No measure:
10-8-6-4-2
Single-Leg Toe to Bar
Bicycle Crunch (each side)
Weighted Sit-up
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 2×1
95% 1×1 (only if both reps at 90% are good)
Clean Pull
100% 3×3
Seated Row
12(L) 10(M) 8(MH) 6(H)
Weighted Plank Hold
3x :15 (MH)
“Only passions, great passions can elevate the soul to great things.”
~Denis Didero
