I would say that it was a tough week...lots of Lifting lots of Thrusters lots of Pull ups so a partner workout seemed like a good idea to finish off the week. The thing I like about the partner or team workouts is that they really make you accountable...you don't want to let your partner down so you push extra hard for extra reps or extra points. That pushing "extra hard" is what CrossFit is all about and its what allows you to continue to improve.
WARM-UP
I don't always post a warm up but because this workout is all bodyweight I think it is important to put a strength element in there. The Barbell Complex is awesome for practicing the skills of the olympic lifts and for general overall body strength
Barbell Complex
perform 6 consecutive reps of each movement...moving right from one movement into the next with no rest. Perform a total of 3 sets increasing the weight on each set
6 Deadlifts
6 Bent over Rows
6 Hanging Power Cleans
6 Front squats
6 Push Press
6 Back squats
Men- 65 lbs, 85 lbs, 95 lbs
Women 45 lbs, 55 lbs, 65 lbs
WOD
"Partner Workout"
Squat - 1 point
Pull up - 2 point
Push ups - 2 points
Burpee - 4 points
one partner goes for 2 minutes performing the above 4 exercises in whatever manner they want to maximize points in the 2 minutes.
After 2 minutes partners switch and continue trying to maximize points....
Continue this for 20 minutes total or 5 rounds each.
Score= total number of points
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