CrossFit Showdown – CrossFit
Front Squat (3 Sets:
5 Front Squats
* Same Weight Across
* Aim For 78% 1RM)
“Heavy Handed” (Time)
3 Rounds For Time:
150-100-50 Double Unders
12 Power Cleans
9 Front Squats
Barbell: (155/105)
Time Cap: 18 Minutes
KG | 70/48
AGE GROUP
13-15 & 55+ | (115/85)
KG | 52/38
“Heavy Handed” | Open-Games (Time)
3 Rounds For Time:
150-100-50 Double Unders
12 Power Cleans
9 Front Squats
Barbell: (185/135)
KG | 84/61
Accessory (No Measure)
Posterior Pump
[PART A]
3×8 Deficit Barbell Reverse Lunges (Each Leg)
[PART B]
3×20 Pausing Kettbell RDL
Rest 2 Minutes Between All Sets
Mindset (No Measure)
“Giving up doesn’t always mean you are weak. Sometimes it means that you are strong enough to let go.” – Letting go of something can be a sign of strength, showing you have the courage to move on from what no longer serves you.
