Super Mario!
Barbells and Bacon is one of my favorite Crossfit sites. Jon has great insights on training. 2 goodies for you to read and think about.
On Mobility
5 Principles of movement at a Crossfit gym. This is very similar to my rules of picking up heavy stuff.
My rules, which are probably stolen, are:
1 Stance
2 Grip
3 Shins to bar
4 Chest up
5 Pull!
1-4 Should ensure a good lumbar curve (strong, safe back position) for every lift.
Strength
5 Sets
1 Power Clean, then from the rack position Push Jerk, Push Jerk, Split Jerk
Abbreviated, this would read PC+PJ, PJ, SJ
Metcon
Tabata Mashup
Push Jerk 95/65
Med Ball to Shoulder Red/Blue
Tabata Protocol: This WOD is 8 minutes long
First 20 Seconds Do Push Jerks
Rest 10 Seconds/Prep for med ball
20 Seconds of Med Ball to Shoulder
Rest 10 seconds/Prep for Push Jerks
Repeat 7 more times
Total number of reps completed is your score
