Big day...

CrossFit Drop Box:

5 rounds of each exercise on max reps in proportion 40 sec action / 20 sec rest

1. Overhead squats with KB 16 kg

2. Burpee Box Jumps

3. Pull-ups

Hold with barbell 20 kg in bottom position of overhead squat (no score)

1 minute rest between movements

Result: 150 reps

Big Cup '14

third stage

12 min:

5 burpee box jump + 5 burpee box over jump

5 Power Cleans 60 kg

5 burpee box jump + 5 burpee box over jump

4 Power Cleans 70 kg

5 burpee box jump + 5 burpee box over jump

3 Power Cleans 80 kg

5 burpee box jump + 5 burpee box over jump

2 Power Cleans 90 kg

5 burpee box jump + 5 burpee box over jump

1 Power Clean 100 kg

5 burpee box jump + 5 burpee box over jump

1 Power Clean 110 kg

etc... with increasing weight for power clean on 10 kg and 1 rep

Result: 64 reps = 90 kg + 5 bbj + 5 bboj (time of latest burpee box over jump = 9'40)