VIDEO: GARY TAUBES: "YOU HAVE TO GET RID OF THE SUGAR AND CRAP CARBS"

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CrossFit:

Bench Press 8-8-8-8
Use the heaviest weight you can for each set. Rest as needed between sets.

Build over the first three sets to a challenging but submaximal weight, leaving one solid rep in the tank. Use 90-95% of that weight for the fourth set.

Then,

Every 1 min for 15 mins, alternating between:
Max Reps Double Under, 30 secs
Max Rep Power Snatch, 75/55 lbs, 30 secs
Max Rep Toes To Bar, 30 secs

Competition: DUA
Performance: 65/45# Toes as high as possible
Fitness: 45/35# Knee Raises

Video: