Unfortunately for you lot, I was working last weekend but had a bit of downtime and was listening to another trainer lecture the conceptual framework of CrossFit. During my mind drifted to developing workouts as he talked about CrossFit.com examples. Sorry, they are coming your way and are not nice.
CrossFit Cardiff WoD
5 - 5 - 5 - 5 - 5
Deadlift
These are heavy and straight sets
Specialty
4 Sets:
1 - 1 - 1
Power snatch
Rest 20s between reps and 2 minutes between sets
3 - 3 - 3
Overhead squat
3s pause at the bottom of each rep
