CrossFit.com
"Ship"
Nine rounds for time of:
185/130 pound Squat clean, 7 reps
8 Burpee box jumps, 36/28 box
Option 2
BB Gymnastics
1) 7X2 Hang clean (just below the knee) + 1 Split Jerk – heavy but fast, rest 60 sec.
Strength
*The Back Squats are based off of YOUR THREE REP MAX –
1) Back Squat: 1X3 @ 90%, 1X1 @ 100%, 1X1 @ 105%, 1X1 @ 110% 1X1 @ 105% – rest 3:00 between sets.
2) 5X1 Push Press – heaviest possible (1 or 2 misses are ok), rest 2 minutes.
Conditioning
3 rounds for time/reps of:
5 Cleans (full squat) to Thrusters 135/95#
50 Double-Unders
5 Cleans (full squat) to Thrusters 135/95#
*Rest 1 minute.
1 minute ME Burpees
*Rest 1 minute, then begin the next round.
Option 3
Part A:
Overhead Squats 3-3-3-3-3
Part B:
3 rounds for time:
400m run
15 overhead Squats 95/65