Strength: Split Jerks 5, 3, 1, 1, 1 @ 65, 75, 85, 95, 105 percent
WOD: Clean and Pull-Up Couplet (1/10, 2/9, 3/8, etc....)
In the article, "Understanding CrossFit", the article explains that safety, efficacy and efficiency, the three most important aspects of any fitness program, can be supported only by measurable, observable and repeatable data. Take a look at your PR's. They're more than just numbers. You are performing the movements correctly, which enables you to continue to get stronger without getting injured. You're putting in about an hour a day, four hours a week, not 2-3 hours a day like a lot of folks, and as far as efficacy, I think the numbers speak for themselves. Keep up the good work!
Posted below are "Michael" (3x: 800 meters, 50 back extensions, 50 sit ups) and 100 Double Unders (starting with 4 burpees, then four burpees on the minute, every minute).
100 Double Unders, with four burpees on the minute, every minute