CrossFit
With a partner for time:
60 Russian Kettlebell Swing 70/53
70 Box Jump Over 24/20
80 Ball Slams 20/14
90 Toes to Bar
100 Burpee to Plate
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Competitor
At a moderate load:
Every 1:00 for 10:00
2 Hang Power Clean (BK)
(constant load)
Clean
70% 1×3
75% 1×3
80% 2×2
No measure:
15 Incline Sit-up
30 Nautilus Ab1
15 Incline Sit-up
“Christine”
3 rounds for time:
500m Row
12 Deadlift (bwt)
21 Box Jump 24/20
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Weightlifting
Clean
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 2×1
95% 1×1 (if both at 90% are good)
Clean Pull
100% 3×3
Front Squat
70% 2×2
75% 1×1
80% 2×2
“Individual commitment to a group effort – that is what makes a team work, a company work, a society work, a civilization work.”
~Vince Lombardi
