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Movement Weight Reps 1 2 3 4 5 6 7 8 9 10 Deadlifts

The document provides a list of common CrossFit movements along with weight and repetition recommendations for scaling the intensity of each movement. It asks the reader to rate their strength on a scale from 1 to 10 for each movement based on how they think they would perform the prescribed weights and reps against competition.

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kilas75
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158 views2 pages

Movement Weight Reps 1 2 3 4 5 6 7 8 9 10 Deadlifts

The document provides a list of common CrossFit movements along with weight and repetition recommendations for scaling the intensity of each movement. It asks the reader to rate their strength on a scale from 1 to 10 for each movement based on how they think they would perform the prescribed weights and reps against competition.

Uploaded by

kilas75
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Assume that the

Instructions: Rank movement and


yourself by placing reps are in a 3
an "x" in the Round couplet or
appropriate box. 1 triplet. How would
(really bad/goat) to you fair against
10 your competition in Weakness/ Ninja/
(ninja/wheelhouse). these movements? Goat Stregnth

Movement Weight Reps 1 2 3 4 5 6 7 8 9 10


Deadlifts 225, 155 21
275, 185 15
315, 215 9
355, 235 6
max
Front Squats 135, 95 21
155, 105 15
185, 135 9
225, 155 6
max
Back Squats 135, 95 21
185, 135 15
225, 185 9
275, 185 6
max
Power Clean 135, 95 21
155, 105 15
185, 135 9
225, 155 6
Max
Squat Clean 95, 65 21
135, 95 15
185, 135 9
225, 155 6
max
Jerks 95, 65 21
135, 95 15
155, 105 9
185, 135 6
225, 155 5
max
Overhead Squat 95, 65 21
135, 95 15
155, 105 9
185, 155 6
max
Power Snatch 75, 55 30
95, 65 21
115, 85 15
135, 95 9
155, 105 6
max
Squat Snatch 75, 55 30
95, 65 21
115, 85 15
135, 95 9
155, 105 6
max
KBS 53, 35 40
70, 53 30
100, 70 10
Bench Press 115, 65 30
135, 80 20
185, 115 10
225, 135 5
max
Wall Ball 20, 14 50
30, 20 25
Thrusters 75, 55 50
95,65 30
135, 95 20
155, 105 10
185, 135 5
OH Weighted
Lunges 45, 25 100m
Weighted Running 50, 30 400-800m
Weighted Pull ups 45, 25 12
Air Squats 75
Burpees 30
Pull ups 30
Chest to Bar 20
Muscle ups 10
Bar Muscle ups 10
Ring Dips 20
Rope Climb 3
L-Pull ups 10
L-Sits :30
Pistols 20
Ghd Sit ups 50
Abmat Sit ups 50
Back Extensions 50
Handstand Push
ups 20
Handstand
Walking 50'
Ring Handstand
Push ups 5
Push ups 40
Toes to Bar 20
Box Jumps 20 60
24 30
30 20
Double unders 100
Wall Climbs 10
Running 200
400
800
mile
5k
Rowing 500
1000
2k
5k

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