CROSSFIT
For load:
Bench Press 10-10-10-10
*follow each set with 20 band pull apart
With a partner for time:
100 Double Under
150 Russian KB Swing 70/53
100 Double Under
150 Wall Ball 20/14
100 Double Under
150 Push-up
100 Double Under
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COMPETITOR
For time:
500m Row
35 KB Swing 70/53
20 Burpee
500m Row
35 GHD Sit-up
20 Burpee
500m Row
35 DB Power Clean 50/35
20 Burpee
500m Row
35 Toe to Bar
20 Burpee
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Clean Pull
100% 3×3
Machine Squat
8(L) 8(M) 8(MH)
Hip Thrust
12(L) 12(M) 12(MH)
“Perfection is achieved, not when there is nothing more to add, but when there is nothing left to take away.”
~Antoine de Saint-Exupery
