Training vs. Testing: "A 100 meter sprinter does not simply run 100 meter time trials for his training program. There is a good reason why athletes train differently than they compete. There’s a difference between building work capacity and testing it."
I think this article makes a broad generalization that isn't always true, but it also points to the importance of understanding that you can improve in sport without continuously destroying your body and that, contrary to some CrossFit ethos, it is important to not always train at maximum intensity
The Training Equation: Should help you appreciate the importance of not doing too much work as well as emphasizing proper movement
Olympic Lifting 1: Muscle Snatch (percentage off 1RM muscle snatch- find one if you don't know it)
A. 5 x 1 @ 60%
B. 4 x 1 @ 65%
C. 3 x 2 @ 70%
Olympic Lifting 2: Every 90 seconds for 9 minutes: 3 position clean (floor, above knee, mid-thigh)
A. 3 sets @ 65%
B. 3 sets @ 70%
Strength: Front Squat, Every 2 minutes for 10 Minutes
A. 8 reps @ 60%
B. 6 reps @ 65%
C. 5 reps @ 70%
D. 3 reps @ 75%
E. 5 reps @ 70%
WOD:
A. 3 sets (resting 7 Minutes between sets)
30 Seconds ME Thrusters 95#/65#
30 seconds ME Burpee Box Jumps 24"/20"
30 Seconds ME Row for meters
Rest 7 minutes after third set, then:
3 x 400m Sprint 1:3 (work/rest)
***Rest periods are not a typo, we want to emphasize sprints with full recovery!!