Warm-up:
DE Lower 1: 8-10 sets x 2 reps
Speed Squat (Bands or Chains Optional)
DE Lower 2: 8-10 sets x 1 rep
Speed Pull (Bands or Chains Optional)
Assistance: 2 sets x 6-15+ reps
Hamstrings Exercise
Core Exercise
Comments
CrossFit Journal
SPD CrossFit 
DE Lower 1: 8-10 sets x 2 reps
Speed Squat (Bands or Chains Optional)
145# x 10 sets x 2 reps
DE Lower 2: 8-10 sets x 1 rep
Speed Pull (Bands or Chains Optional)
225# x 10 sets x 1 rep
Assistance: 2 sets x 6-15+ reps
GHD – 2 sets x 15 reps
Core Exercise – 150# x 1 set x 20 reps