1. Warm up
2. Skill practise: kipping swing
3. Strength training;
Deadlift 3-3-3-3-3
4. Recovery: mobility
* Optional addition (i.e for those that are only coming in two or three times this week);
As many rounds as possible in 5 minutes of:
42.5/30 kg thruster, 9 reps
Burpee, 6 reps
Update on 2011-10-25 19:34 by CrossFit Harrogate
Alex 120 kg, 120 kg, 120 kg, 130 kg, 140 kg; 3 rounds + 7 thrusters (30 kg)
Kate 65 kg, 65 kg, 65 kg, 65 kg, 67.5 kg; 3 rounds + 3 thrusters (20 kg)