CrossFit
10:00 to establish:
Heavy Turkish Het-up
With a partner for time:
2000m Row
100 Thrusters 45/35
100 Kettlebell Swings 53/35
50 Ring Push-ups
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Competitor 1
For load:
Every 1:00 for 10:00
1 Jerk (from back) + 1 Jerk
(make consistent increases)
For load:
Hang Power Clean (BK) 5-5-5-5-5
(make Consistent increases)
For load:
Every 1:00 for 10:00
Odd min: 5 Weighted Bar Dips
Even min: 5 Weighted Pull-ups
(make consistent increases)
5 rounds for time:
5 Deadlifts 275/185
10 Bar Facing Burpees
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Competitor 2
For load:
Every 1:00 for 10:00
1 Jerk (from back) + 1 Jerk
(make consistent increases)
For load:
Hang Power Clean (BK) 5-5-5-5-5
(make Consistent increases)
For load:
Every 1:00 for 10:00
Odd min: 5 Weighted Bar Dips
Even min: 5 Weighted Pull-ups
(make consistent increases)
AMRAP 7:00
21 Calorie Assault Bike
14 Deadlifts 275/185
7 Bar Muscle-ups
(rest 2:00)
AMRAP 7:00
45′ Hand Walk
15 GHD Sit-up
45′ Walking Lunge (45/35 plate Overhead)
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Weightlifting
Clean + Jerk
80% 2(2+2)
85% 4(2+1)
Clean Pull
3×3 -choose weight-
Back Squat
85% 4×3
AMRAP 1:30
Abmat Sit-ups
Face Pulls
4×10 -choose weight-
“More men die of jealousy than of cancer.”
~Joseph P. Kennedy
~Joseph P. Kennedy
