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CrossFit: 
Death By Back Squat
With a continuously running clock perform:
1 Back Squat, 1x bodyweight in the first 1 min,
2 Back Squats, 1x bodyweight in the second 1 min
3 Back Squats, 1x bodyweight in the third 1 min ...
Continuing this for as long as you are able.

Competition:  75%xbodyweight.
Performance: 50%x.
Fitness: 25% or simply air squat.
Pick a weight such you can do 10 or more rounds. Burpee penalty for every rep short of 10 complete rounds. So if you get 8 rounds + 4 reps it would be: 5 of the 9 reps you didn't get in round 9, + 10 reps you didn't get in round 10. So you missed 15 total reps, 15x2=30 burpees. 


CrossFit Training Camp:
Snatch 5-5-5
Fran
21-15-9
Thrusters 95/65#
Pull-ups
Competition 80/55, with coach approved appropriate Band (or none at all).
Performance 65/45, with coach approved appropriate band.
Fitness 45/25, with coach approved appropriate band.

 

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