CrossFit
“Christine”
3 rounds for time:
500m Row
12 Deadlift (body weight)
21 Box Jump 24/20
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Competitor
4 rounds no measure:
1:00 Assault Bike
1:00 Ski Erg
1:00 Air Runner
1:00 Plank Hold
Clean from blocks
70% 4×3
“Christine”
For time:
500m Row
12 Deadlift (body weight)
21 Box Jump 24/20
____________________________
Weightlifting
Clean
70% 2×2
75% 1×1
80% 2×1
85% 2×2
Clean Pull
90% 1×3
100% 1×3
110% 2×2
Front Squat
70% 2×2
75% 1×1
80% 2×1
85% 2×2
4 rounds:
:10 Weighted Plank Hold
:50 Rest
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Home Workout
8 rounds:
:20 Kick Sit
:10 Rest
:20 Frog Squat
:10 Rest
:20 Mountain Climber
:10 Rest
:20 V-up
:10 Rest
:20 Polar Bear Push-up
1:00 Rest
(movement video in evcf facebook group)
“Happiness is neither virtue nor pleasure nor this thing nor that but simply growth, We are happy when we are growing.”
~William Butler Yeats
