CrossFit
With a partner for time:
2000m Row
200m Farmers Walk 70/53
200′ Plate Push 45/35
200m Farmers Walk 70/53
2000m Row
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Competitor
At a moderate load:
Muscle Snatch + Power Snatch + Snatch
4(1+1+1)
For load:
Every 1:00 for 10:00
1 Pause Snatch (:02 BK)
(add 10lbs/5lbs each set)
Snatch Pull
90% 2×3
100% 2×2
With a partner for time:
2000m Row
200m Farmers Walk 70/53
200′ Plate Push 45/35
200m Farmers Walk 70/53
2000m Row
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Weightlifting
Clean from blocks (BK)
70% 1×3
75% 1×3
80% 3×2
Clean Pull
100% 3×3
Front Squat
70% 2×2
75% 1×1
80% 2×2
Front Pulldown
12-10-8 -choose weight-
3 rounds:
10 Prone Incline Lateral Raise
10 Ring Row
“The truth is incontrovertible. Malice may attack it, ignorance may deride it, but in the end, there it is.”
~Winston Churchill
