Strength:  5×3 Squat Snatch at 85%

WOD
Legends Comp WOD #1

You will do this WOD 3 times, starting at the beginning each time.  Time intervals are:
90 Seconds, 30 seconds rest, 3 minutes, 1 minute rest, the for time. Record your total reps for the first 2 times and total time for the last round.
10 Power Clean and Jerk (135/95)
20 Burpees, jump to plate (45/25)
30 In Place Overhead lunges with plate (45/25)
40 Double Unders
400m Run
*12 min Cap for the 3^rd round – 18 min total cap 

Cool Down:
2 Rounds
5 In N Outs with Push up and Dip
10 GHD Sit Ups

A great article for the CrossFitter looking to take it to the next level. We are working on getting the competitive CrossFitter program set up and will call a meeting in the next few weeks for those interested to discuss training for the next year.

A System For Developing Competitive CrossFitters, Part I: A (Relatively) Simple Analysis of a Complex Problem

For a long time, I thought of programming as a highly logical process, almost mathematical. If I could just dial in the volume and the intensity exactly right, get the perfect ratio of snatches to pullups to running – if I could look inside the black box, so to speak – I could design the perfect program, and all of my athletes would improve by leaps and bounds.

Of course, I was proven wrong. There is no perfect program. There is no equation. But nonetheless, there are numbers, and they tell us some things. (finish the article here: http://www.jtsstrength.com/articles/2013/04/11/a-system-for-developing-competitive-crossfitters-part-i-a-relatively-simple-analysis-of-a-complex-problem/)