I don’t do CrossFit because it is fun.  I do CrossFit because it is hard and I want results.
Strength
We will spend seven minutes doing the strength.  On the top of each minute for five sets you will do 2 Squat Snatches at 80% of your 1 Rep Max.  At the five minute mark you will complete as many squat snatches as possible for the remaining 2 minutes.
Workout Strategy
Today may look confusing but don’t worry it’s not.  It starts by you doing as many dips as possible in 1 minute then immediately going into a 4 minute As Many Reps As Possible of  Overhead Squats, Pull ups/Ring Rows, and Double Unders/Jump rope.  The overhead squat should be at a weight where you can do 15 straight (for your first set).  The pull ups will be the limiting factor for nearly everyone.  Take breaks accordingly.  Once you have completed this 4 minute cycle we go back to dips for another minute to do as many as possible.  This is where we really want to push it to get the most out of the workout.  After this we again go back to another 4 minute AMRAP just like before and then finish with one last minute of dips.  The goal is to complete at least two full rounds of overhead squats, pull ups, and jump rope in the first 4 minute interval.  On the second four minute interval get as far as you can into the second round.  Lets also set a goal of 20 dips per round.  If you do the reps in a true max effort you will not be able to do the same amount each round.  Today’s focus should be on keeping your breaks short.  Look at the clock and never allow yourself to rest more than 15 seconds.  When I did this workout I scored: (291 reps) 35 dips, 2 rounds plus 2 OHS, 20 dips, 1 round plus 8 pull ups, 16 dips.      
Workout of the Day
Strength of the Day                                                                                      Every Minute on the Minute for 5 minutes:  2 Snatches (full) @ 80% then,when the clock hits 5:00- AMRAP 2 minutes Snatches (full)@ 80%.
 Level 1: 

 

1 minute Max Effort Push Ups

then with no rest

4 minute AMRAP:

15 OHS, 

20 Ring Rows

30 Jump Rope

then, no rest

1 minute Max Effort Push Ups

then with no rest

4 minute AMRAP:

15 OHS, 

20 Ring Rows

30 Jump Rope

then, no rest

1 minute Max Effort Push Ups

Level 2: 

 

1 minute Max Effort Dips

then with no rest

4 minute AMRAP:

15 OHS, 45/22#

5 Pull Ups

45 Jump Rope

then, no rest

1 minute Max Effort Dips

then with no rest

4 minute AMRAP:

15 OHS, 45/22#

5 Pull Ups

45 Jump Rope

then, no rest

1 minute Max Effort Dips

Level 3:

 

1 minute Max Effort Ring Dips

then with no rest

4 minute AMRAP:

15 OHS, 75/45#

20 Pull Ups

30 Double Unders

then, no rest

1 minute Max Effort Ring Dips

then with no rest

4 minute AMRAP:

15 OHS, 75/45#

20 Pull Ups

30 Double Unders

then, no rest

1 minute Max Effort Ring Dips

 

Level 4: 

 

1 minute Max Effort Ring Dips

then with no rest

4 minute AMRAP:

15 OHS, 95/65#

20 Pull Ups

30 Double Unders

then, no rest

1 minute Max Effort Ring Dips

then with no rest

4 minute AMRAP:

15 OHS, 95/65#

20 Pull Ups

30 Double Unders

then, no rest

1 minute Max Effort Ring Dips

 

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