CrossFit Competitor
Clean

80% 1×2
85% 2×1
90% 1×1
95% 2×1

Clean Pull
100% 4×3

Back Squat
80% 2×3
85% 2×2

“Nasty Girls”
3 rounds for time:
50 Air Squats
7 Ring Muscle-ups
10 Hang Power Clean 135/95
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Weightlifting
Clean + Jerk
75% 2+1, 1+2
80% 1+1, 1+1
85% 1+1
90% 1+1, 1+1, 1+1

Snatch High Pull
4×3 -choose weight-

Stop Squat
75% 2×2
80% 1×2
85% 2×1

Hip Extension
3×10 -choose weight-

Ki

 

 

 

 

 

 

 

 

 

“Always make a total effort, even when the odds are against you.”
~Arnold Palmer