Option 1: CrossFit.com
Overhead Squat 3-3-3-3-3 reps
Option 2: Outlaw
20 minutes to establish a 1RM Snatch.
20 minutes to establish a 1RM Clean & Jerk.
Strength
Front Squats (based off 121201):
1) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 80%
-rest 1 minute
2) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 85%
-rest 1 minute
3) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 90%
Conditioning
Run 800m
-then-
3 rounds of:
25 HR Push-Ups
25 Jumping Squats 45#
25 KBS 24/16kg
-then-
Run 800m
For time.
Option 3: CrossFit Montreal
25 Back Squats 135/95
20 Pull ups
10 ground to overhead 45/25 plate
250m row
20 Back Squats 135/95
15 pull ups
15 ground to overhead 45/25
500m row
15 Back Squats 135/95
10 pull ups
20 ground to overhead 45/25 plate