CrossFit
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats
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CrossFit Competitor
Clean + Hang Clean
75% 1+2, 1+2, 1+2
80% 1+1, 1+1
85% 1+1, 1+1, 1+1
based on clean 1rm
Front Squat
75% 1×3
80% 2×2
85% 1×1
90% 3×1
“D.T.”
5 rounds for time:
12 Deadlifts 155/105
9 Hang Power Clean
6 Shoulder to Overhead
2 rounds for time:
300m Row
15 Toes to Bar
200m Row
12 Toes to Bar
100m Row
9 Toes to Bar
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Weightlifting
Clean
75% 2×3
80% 3×2
3 Position Snatch Pull
2×3 -choose weight-
3×2 -choose weight-
Bent Barbell Row
4×6 -choose weight-
Barbell Sit-ups
4×6 -choose weight-
“Don’t whine. Don’t complain. Don’t make excuses. Just get out there, and whatever you’re doing, do it to the best of your ability. And no one can do more than that.”
~John Wooden
