Crossfit

A) Every 75 seconds for 10 rounds:

1 snatch

*Start at a medium weight. Ascend in weight as form allows.

*At lighter weights athletes can do 1-2 snatches in the 75 seconds

B) 3 rounds for time of:

Run 400m-15 db thrusters-10 db lunges (40/30lb)

*Hold dbs however desired on db lunges

Rx-Plus

50/35lb dbs

Metcon Class 

For time:

10-20-30-40-50

calorie row-russian kb swings (53/35lb)