CrossFit
Skill
Hand Walking
9 rounds for time:
6 Over the Box Jump 20″ (may use hands)
7 Toes to Bar
8 Russian Kettlebell Swing 70/53
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Competitor 1
Pause Clean (:02BK)
70% 2×3
75% 3×2
Romanian Deadlift
4×4 -choose weight-
At a moderate load:
Reverse Lunge 4-4-4-4 (each leg)
(make consistent increases. front rack)
For total calories:
6x :10 Assault Bike / :50 Rest
(rest 6:00)
5x :20 Assault Bike / :40 Rest
(rest 5:00)
4x :30 Assault Bike / :30 Rest
(rest 4:00)
3x :40 Assault Bike / :20 Rest
(rest 6:00)
2x :50 Assault Bike / :10 Rest
(rest 1:00)
1x 1:00 Assault Bike
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Competitor 2
Pause Clean (:02 BK)
Work to a heavy set of 3
90% of heavy set 2×2
80% of heavy set 2×2
Romanian Deadlift
4×4 -choose weight-
4×4 -choose weight-
At a moderate load:
Reverse Lunge 4-4-4-4 (each leg)
(make consistent increases. front rack)
For total calories:
6x :10 Row / :50 Rest
5x :20 Row / :40 Rest
4x :30 Row / :30 Rest
3x :40 Row / :20 Rest
2x :50 Row / :10 Rest
1x 1:00 Row
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Weightlifting
Pause Power Clean + Clean
85% 3(2+1)
Clean Deadlift
4×4 -choose weight-
Back Squat
5×5 (@ last week’s 8rm)
4 Rounds
12 Barbell Curls
12 DB French Press
“Noble deeds that are concealed are most esteemed.”
~Blaise Pascal
~Blaise Pascal
