CrossFit
“CrossFit Total”
Back Squat 1-1-1
Strict Press 1-1-1
Deadlift 1-1-1
Three attempts to establish your 1rm in each lift.
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CrossFit Competitor
Snatch
70% 2×3
75% 1.1.1 (rest :10 between reps)
80% 1.1.1 (rest :10 between reps)
85% 1.1.1 (rest :10 bwtween reps)
Take full recovery between sets.

Jerk
75% 2×2
80% 1×1
85% 2×1
90% 1×1
95% 1×1

Stop Squat
3×3 -choose weight-

Time trial:
1500m Row
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Weightlifting
Rest

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CrossFit
Rest
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CrossFit Competitor
Rest
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Weightlifting
Power Snatch
75% 1×3
80% 2×2
85% 3×1

Clean Pull
100% 2×3
105% 3×2

Stop Squat
3×3 -choose weight-

2 rounds for time:
21 Toes to Bar
21 Russian KBS 70/53

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CrossFit
For load:
10:00 to establish max Turkish Get-up
(most complete on both sides)

3 rounds for time:
50 Calorie Row
25 Sit-ups
50 Double unders
25 Burpees
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CrossFit Competitor (off season)
Clean
75% 2×2
80% 1×1
85% 2×1
90% 1×1
95% 2×1

Snatch Pull
110% 4×3

Overhead Squat
1×3 -choose weight-
2×2 -choose weight-
3×1 -choose weight-

For time:
30 Pistols (alt leg)
40 Wall Ball Shots 30/20
50 Russian KBS 70/53
60 Weighted Sit-ups 25lbs
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Weightlifting
Clean
75% 2×2
80% 1×1
85% 1×1
90% 3×1

3 Position Snatch Pull
90% 2×3
100% 3×2

Weighted Pull-up
1×3 -choose weight-
2×2 -choose weight-
3×1 -chooses weight-

Accumulate 2:00 of:
Weighted Plank Hold 45lbs

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CrossFit
For load:
Weighted Bar Dips 8-8-8-8-8
(rest as needed)

AMRAP 20:00
:30 Handstand Hold
:30 Squat Hold
:30 L-sit Hold
:30 Chin Over Bar Hold
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CrossFit Competitor
Power Clean + Push Press
75% 2+2
80% 2+2, 2+2
85% 1+2, 1+2, 1+2
based on Push Press 1RM

Close Grip Bench
65% 1×5
70% 1×5
75% 3×5

For total reps:
Every 1:00 for 16:00
Odd min: Pull-ups
Even min: Handstand Push-ups
(start every 1:00 with 1 strict rep)
(choose reps prior to start. unbroken)

For time:
150 Double unders
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Weightlifting
Power Clean + Push Press
70% 2+2, 2+2
75% 2+2
80% 2+2, 2+2
85% 1+1, 1+1, 1+1

Jerk
70% 1×3
75% 2×2
80% 1×1
85% 3×1

Barbell Sit-up
4×7

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CrossFit
Power Clean
1×3 -choose weight-
2×2 -choose weight-
3×1 -choose weight-

“Helen”
3 rounds for time:
400m Run
21 Kettlebell Swings 53/35
12 Pull-ups
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CrossFit Competitor (off season)
Snatch
75% 2×2
80% 1×1
85% 2×1
90% 1×1
95% 1×1

Clean Pull
110% 4×3

Back Squat
75% 1×3
80% 2×2
85% 3×1

8 rounds for load:
20yrd Sled Push
(rest as needed)
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Weightlifting
Snatch
75% 2×2
80% 1×1
85% 1×1
90% 3×1

3 Position Clean Pull
90% 2×3
100% 3×2

Back Squat
70% 1×3
75% 2×2
80% 3×1

Barbell Sit-up
5×5

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“Success seems to be connected with action.  Successful people keep moving.  They make mistakes, but they don’t quit.”
~ Conrad Hilton

12:00-2:00p Open Gym

CrossFit Competitor (off season)
For time:
1-3-1-5-1-5-1-3-1
Ring Muscle-ups
(alternate with a partner)

For total time:
3 Rope Climbs
~then~
6 rounds:
1 Bar Muscle-up
1 Toes to Bar
1 Pull-up
1 Toes to Bar
~then~
3 Rope Climbs
~then~
6 rounds:
1 Bar Muscle-up
1 Toes to Bar
1 Pull-up
1 Toes to Bar
~then~
3 Rope Climbs

For time:
30 DBall Over the shoulder 150/100
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Weightlifting
Halting Snatch
70% 1×3
75% 2×2
80% 3×1

Halting Jerk
70% 1×3
75% 2×2
80% 3×1

Snatch Pull
100% 2×3
110% 3×2

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CrossFit
For load:
Back Squat 3-3-3-3-3
(rest as needed)

For load:
Strict Press 3-3-3-3-3
(rest as needed)

For load:
Deadlift 3-3-3-3-3
(rest as needed)

For time:
150 Russian Kettlebell Swing 70/44
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CrossFit Competitor (off season)
Snatch
70% 1×3
75% 2×2
80% 1.2.1.2.1

Jerk
75% 2×2
80% 1×1
85% 2×1
90% 3×1

Stop Squat
3×3 -choose weight-

Time trial:
1000m Row
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Weightlifting
Rest

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“Your body hears everything your mind says.”

CrossFit
Rest
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CrossFit Competitor (off season)
Rest
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Weightlifting
Clean
75% 1×3
80% 2×2
85% 3×1

Front Squat
75% 1×3
80% 1×2
85% 2×1
90% 1×1
95% 1×1
PR

3 rounds for time:
15 Toes to Bar
15 Russian KBS 70/53

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“You underestimate the power of the dark side”
~Darth Vader

CrossFit
For time:
90 Double unders

3 rounds for time:
15 Burpee Box Jump 24/20
30 Steps Walking Lunge
15 Wall Ball Shot 20/14
30 Sit-ups

For time:
90 Double unders
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CrossFit Competitor (off season)
Clean
75% 2×2
80% 1×1
85% 2×1
90% 3×1

Snatch Pull
100% 2×3
110% 3×2

Overhead Squat
4×3 -choose weight-

3 rounds for time:
15 Wall Ball Shots 20/14
10 Pistols (alt legs)
15 Russian KBS 70/53
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Weightlifting
Power Snatch
70% 1×3
75% 2×2
80% 3×1

Halting Snatch Pull
90% 2×3
100% 3×2

Weighted Pull-up
2×3 -choose weight-
3×2 -choose weight-

Accumulate 2:00 of:
Weighted Plank Hold 45lbs

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