Warmup:
Burgener Warmup
WOD:
A.  Snatch complex
5 Rounds
3x power snatch, 3x behind neck push press, 3x overhead squat

B. Max effort L-sit hold. 1 attempt on rings

C. 20 minute AMRAP
400m run-
After each run complete 15 reps of the following, in order
1. Burpees
2. Wall Ball
3. Sit ups
At round 4 you go back to burpees, etc

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Warmup:
Burgener Warmup
WOD:
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.

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Warmup:
3 Rounds
15 x Wallball shots
15 x Medball Cleans
WOD:
You must complete all reps from one before moving on to the next!
Level 1 – Level 2
For time:
20 Pull-ups or 25 Beginner or Assisted Pull ups
20 Push-ups or 30 Box Push ups or 35 Wall Push ups
20 Sit ups (do not do crunches)
20-50 Squats (depending on ability)
Level 3:
50-75 [...]

Mobility:

lunging hip & groin
theraband shoulder
external hip rotators catching the edge

Here are some basic precautions that need to be followed for safety:
Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep [...]

Warmup:
400m run
Box jumps for 1 minute
Pushups for 1 minute
Situps for 1 minute
Squats for 1 minute
400m run
No rest between movements
Seven rounds for time of:
Level 1
5 Pull Ups (Jumping or band assisted)
10 Wallball shots (4 kg)
15 Kettlebell swings (8 kg)
20 Double-unders (or knee tucks)
Level 2
5 Pull Ups (band assisted/unassisted kipping)
10 Wallball shots (4-7 kg)
15 Kettlebell swings (12 – 16 kg)
20 [...]

Warmup:
3 Rounds
10 Ring Rows
10 Burpees
Burgener Warmup
WOD:
Beginner
15-12-9 reps for time of:
pvc-7kg Power clean
pvc-7kg Thruster
Level 1
15-12-9 reps for time of:
10-20kg Power clean
10-20kg Thruster
Level 2
21-15-9 reps for time of:
30-43kg Power clean
30-43kg Thruster

Dessert:
3 Sets
Max reps strict pullups
 

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Warmup:
JTCFWU 3 x 10
Samson stretch at the end of each round x 30sec
WOD:
Level 1
Five rounds for time of:
5 Burpees
10 Jumping alternating lunges
15 Double-unders (sub tuck jumps if you are unable to double under)
20 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds
Level 2
Five rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint [...]

Warmup:
Hip Mobility
 
WOD:
Front squat 3-3-3-3-3 reps

After Party:
3 Rounds for time

Run x 400mtr
Alternating DB Snatch x 20
V-Ups x 20

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Warmup:
JTCFWU 1×10
Mobility – hips / hamstrings
Skill:
Rowing Technique
1 x 500mtr – Damper at 1-2

Find the most powerful position!

WOD:
Level 1:
For time:
Row 750 M
30 Wall-ball shots, 8-10 pound ball
Row 500 M
20 Wall-ball shots, 8-10 pound ball
Row 250 meters
10 Wall-ball shots, 8-10 pound ball
Level 2:
For time:
Row 1500 M
35 Wall-ball shots, 14 pound ball
Row 750 M
25 Wall-ball shots, 14 [...]

Warmup:
Burgener Warmup
Hang Power Clean
3-3-3-3-3

5min Rest
WOD:
Level 1:
Three rounds for time of:
2-7kg Dumbbells split clean, 10 reps
15 Beginner Pull-ups
Level 2:
Three rounds for time of:
5-10kg Dumbbells split clean, 15 reps
21 Beginner Pull-ups
Level 3:
Five rounds for time of:
10-15kg Dumbbells split clean, 15 reps
21 Pull-ups

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