CrossFit
5 rounds for total reps:
Strict Handstand Push-ups
(rest 1:00)

3 rounds for time:
400m Run
30 Wall Ball Shot 20/14
20 Box Jumps 24/20
10 Toes to Bar
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CrossFit Competitor

Snatch
80% 1.1.1 (rest :10)
(rest as needed)
85% 1.1.1 (rest :10)
(rest as needed)
90% 1.1.1 (rest :10)

For load:
Every 1:00 for 10:00
1 Deadlift

3 rounds for total reps:
1:00 Rope Climb
1:00 Rest

“Elizabeth”
For time:
21-15-9
Power Clean 135/95
Ring Dips
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Weightlifting
Push Press
75% 1×3
80% 3×2
85% 1.2.1

Power Clean + Hang Power Clean
70% 2+2, 2+2
75% 2+1, 1+2
80% 2+1, 1+2
85% 1+1, 1+1

Bench Press
2×5 -choose weight-
3×3 -choose weight-

Weighted Sit-ups
3×15 -choose weight-

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“There are no shortcuts to any place worth going.”
~Beverly Sills