CrossFit
For time:
2k Row
~then~
5 rounds:
15 Box Jump 24/20
25 Sit-up
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Competitor
No measure:
150-250-350-450-350-250-150
Row
(alternate intervals with a partner)
Hang Clean (BK)
Build to a heavy set of 3
80% of heavy set: 3×3
For time:
200m Run
21 Deadlift 225/155
21 Goblet Squat 70/53
200m Run
15 Deadlift
15 Goblet Squat
200m Run
9 Deadlift
9 Goblet Squat
200m Run
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Weightlifting
Clean from blocks (AK)
75% 1×3
80% 1×3
85% 1×3
Clean
85% 2×1
80% 2×2
Clean Pull
100% 3×3
Front Squat
70% 2×3
80% 3×2
Tempo Seated Row (:04 ecc) 6-6-6-6
(make consistent increases)
“True artists are almost the only men who do their work for pleasure.”
~Auguste Rodin
