CrossFit
4 rounds for load:
8 Bent Dumbbell Row
20 Band Pull Apart
(alternate rounds with a partner)
5 rounds for total reps:
:15 Burpee
:15 Rest Holding Bar 75/55
:15 Push Press
:15 Rest Holding Bar
:15 Front Squat
:15 Rest Holding Bar
:15 Hang Power Clean
:15 Rest Holding Bar
(rest 1:00 between rounds)
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Competitor
Power Clean (T&G)
Build to a heavy set of 3
15-12-9
Incline Sit-up
Toes to Bar
Nautilus Ab
5 rounds for total reps:
:15 Burpee
:15 Rest Holding Bar 75/55
:15 Push Press
:15 Rest Holding Bar
:15 Front Squat
:15 Rest Holding Bar
:15 Hang Power Clean
:15 Rest Holding Bar
(rest 1:00 between rounds)
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Weightlifting
Clean
70% 2×2
75% 2×1
85% 3×1
Clean Pull
100% 2×3
110% 2×2
Seated Row 12-10-8-6
Hip Thrust 15-12-10
“There’s always a new challenge to keep you motivated.”
~Sean Connery
