Strength
1a) Press, 3x5
1b) Pullups, 5x6
2) Partner MB Rotational Throws, 2x10 each side
Aerobic Capacity
22 minutes for rounds of:
30 Double Unders/90 Single Unders
30 Ball Slams, 10/8lb (non-bouncing)
30 Jumping Pullups
30 KB Swings, 16/12kg
30 KB Goblet Walking Lunges, 16/12kg
30 Wall Balls
Again, with the aerobic capacity circuit, the goal is to maintain a sustainable rate of work. If you're going so fast that you need to rest more than what is necessary to switch exercises, you're going too fast.
Also, if you're interested, this weekend there is a competition that combines Olympic style weightlifting (i.e. lifting as much weight as possible in the snatch and clean & jerk) with CrossFit. Here is a link to the details of the competition including a schedule and the scoring format. I also believe the event will be streamed live online for free but am not sure where that link is. I'll keep you posted.
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