CrossFit HQ has some awesome workouts. My eyes started watering with joy and my mouth started drooling when I came across this "Not to be missed" workout -
With a continuous running clock, complete 5 thrusters every minute
From 0-5minutes - use 35/25kgs
From 5-10minutes - use 40/30kgs
From 10-15minutes - use 50/35kgs
From 15-20minutes - use 60/40kgs
From 20-25minutes - use 70/50kgs
From 25-30minutes - use 80/60kgs
From 30-35minutes - use 90/70kgs
From 35-40minutes - use 100/80kgs
This is run like a beep test. Once you don't make your 5 reps, you're out!
To put it into perspective - two of the best CrossFitters in the world - Pat Barber did 25 reps at 70kgs and Wes Piatt did 5 reps at 90kgs.
5 sets of AMRAP 4, with a 1min break between each set.
In a 4 minute block complete an ascending ladder of 4,6,8,10,12... of
- Dumbbell Thrusters (pick load)
- Box Jumps or Step Ups
* commence each 4 minute set with 50 dubs