1. Warm up
2. Skill practise:
(a) Clean
(b) Kipping swing
3. "The other CrossFit Total"; you have three working attempts at each movement to establish a one rep max.
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Score is the sum on the maximum weight from each movement.
4. Recovery: mobility
Update on 2011-11-19 11:10 by CrossFit Harrogate
Kate: clean = 40 kg, bench press = 42.5 kg, overhead squat = 32.5 kg; total = 115 kg
Suzanne: clean = 35 kg, bench press = 30 kg, back squat = 55 kg; total = 120 kg
Rachael: clean = 42.5 kg, bench press = 35 kg, overhead squat = 40 kg; total = 117.5 kg
AMRAP in five minutes of:
Back squat, 9 reps
Burpee, 7 reps
Push jerk, 5 reps
Suzanne 3 rounds + 4 burpees (25 kg, 15 kg)
Kate 3 rounds + 3 burpees (25 kg)