CrossFit
For load:
Strict Press 8-8-8-8
(rest as needed)

For time:
50-40-30-20-10
Double under
Russian Kettlebell Swing 53/35
Push-up
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CrossFit Competitor
3 rounds for total reps:
Toes to Bar
(:30 rest)

8 rounds for time:
500m Row
(1:00 rest)

3 rounds for total reps:
Toes to Bar
(:30 rest)
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Weightlifting
Snatch
75% 1×3
80% 2×2
85% 1×1
90% 3×1

Clean Deadlift
4×3 -choose weight-

Back Squat
65% 1×5
70% 1×5
75% 1×5
80% 1×5
85% 1×5

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“A man who removes a mountain begins by carrying away small stones.”
~Chinese Proverb