CrossFit
Skill
Handstand/Hand Walk
 
4 rounds for total reps:
3:00 to complete.
500/400m Row
Burpee Box Jump Over 24/20
(rest 3:00 between rounds)
__________________
 
Competitor
At a moderate load:
Deadlift (T&G) 5-5-5-5-5
(make consistent increases)
 
For time: (cap20)
10 Dumbbell Snatch 50/35
15 Burpee Box Jump-over 24/20
20 Dumbbell Snatch
15 Burpee Box Jump-over
30 Dumbbell Snatch
15 Burpee Box Jump-over
40 Dumbbell Snatch
15 Burpee Box Jump-over
50 Dumbbell Snatch
15 Burpee Box Jump-over
__________________
 
Weightlifting
Pause Clean + Clean & Jerk
75% 3(1+1)
 
3 Position Clean Pull
4×3 -choose weight-
 
Front Squat
80% 4×3
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“You cannot escape the responsibility of tomorrow by evading it today.”
~Abraham Lincoln