CROSSFIT

Strength:

Overhead Squat (5-3-1) @ 75%, 85%, 95% of 1RM

WOD:

7 Rounds for time…

7 Ring Dips
7 Power Snatch (65/95),   CRX: (95/135)
7 Burpee Box Jumps (20/24),   CRX: (24/28) * Men use 45# plate on 24″ Box.

OLY
With Barbell Only 
(x3) Strict Press, Push Press, Push Jerk & Split Jerk
(x3) Clean Pull: From mid-thigh, above knee & below knee
(x3) Clean High Pull: From mid-thigh, above knee & below knee
(x3) Power Clean: From mid-thigh, above knee & below knee
Then @ 50% 1RM,
(x3) Clean: from mid-thigh received in 1/4 squat
(x3) Clean: from above knee received in 1/2 squat 
(x5) complex: 1 Full Squat Clean + 2 Split Jerks 
Then @ 75% of 1RM,
(3x) Complex: 1st Pull with 2 second pause + Full Squat Clean 
(x3) Complex: Power Clean + 2 Front Squats + 1 Split Jerk
(x5) Full Squat Clean & Jerk 
Then @ 110% 1RM 
(x3) Clean Pull, Clean High Pull, 1st Pull with 2 second pause