CROSSFIT
For load:
Bench Press
3(L) 3(M) 3(MH) 3(H) 3(M)
5 rounds for time:
7 Burpee to Plate
14 Steps Walking Lunge 50/35 (one DB)
7 Handstand Push-up
(alternate rounds with partner)
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COMPETITOR
Clean & Jerk
70% 1×3
75% 1×2
80% 3×1
For time:
1000m Row
-then-
3 rounds:
3 Rounds of “Mary”
10 Power Clean 155/105
50 Double Under
With a partner for time:
200m Farmer Carry 70/53
400m Run (split 200/200)
200m Farmer Carry 70/53
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 2.1.2
Clean Pull
100% 3×3
Weighted Back Extension
2×12 (M)
Weighted Plank Hold
3x :20 (H)
“Rarely do great beauty and great virtue dwell together.”
~Petrarch
