WOD
[A] "CrossFit Total"
Back Squat, 1 rep
Press, 1 rep
Deadlift, 1 rep 

You have a maximum of three attempts at each lift. First attempt should be a guaranteed lift to get on the board. Second lift should be challenging lift but with high percentage chance of making it. Third attempt is go for gold. Think about your opening attempt for each of the three lifts, and turn up to the gym with a warmup plan to hit those numbers. You will have about 5-6 warmup sets before first attempt at Back Squat, 2-3 warmup sets for Press, and 3-4 warmup sets for Deadlift. Managing your time is very important in this workout. You have 20 mins for Back Squat, 10 mins for Press, and 15 minutes for Deadlift.

Warmup schedule for Back Squat:-
3 x 50%
3 x 50%
2 x 75%
1 x 85%
1 x 90%
1 x 95%

Warmup schedule for Press:-
3 x 50%
2 x 75%
1 x 90%

Warmup schedule for Deadlift:-
1 x 60%
1 x 75%
1 x 85%
1 x 90%

Here is a link to the planning sheet, Print it out and use it to plan out your lifts.

[COMPETITION TRAINING] 
[B] Complete as many reps as possible in 3 minutes of: 
Toes-To-Bar 

[C] Complete as many reps as possible in 3 minutes of: 
Box Jump, 24" (20")

Photo Credit: Jay Clark

Photo Credit: Jay Clark