Strength:
Bench Press: 3×3 @ 65% of 1RM
then
Snatch: 5×5 @ 90% of 5RM
Helpful Links:
Where I don’t think that a % is always the way to go (because if you don’t know your 1RM for the movement then that is not going to do you much good) I do think that intelligently scaling to get the intended stimulus is important. And by ‘stimulus’ I mean what we intended for you to get out of the workout … should it be a sprint, should it be heavier and slower, etc: http://beastscore.com/blog/before-someone-kills-themselves-lets-change-how-we-prescribe-weights-in-crossfit/
