1. Warm up
2. Strength training;
Single straight leg deadlift, 3-3-3-3-3 reps each leg
3. Three rounds for time of:
Muscle up, 7 reps
30/20 kg thruster, 21 reps
4. Recovery: mobility
A similar version (but with dumbell thrusters) to Part 3 of this workout was posted on the CrossFit mainsite on Thu 15 Dec 2011. Have a look at the comments, videos and scores here and here.
Update on 2011-12-31 10:55 by CrossFit Harrogate
Kate 45 kg x 3 each leg, 9:22 (muscle up progressions)
Suzanne 55 kg x 3 deadlift, 8:59 (muscle up progressions)
Alex G 80 kg x 3 each leg, 9:22 (muscle up progressions)
Rachael 55 kg x 3 each leg, 8:28 (muscle up progressions)
Happy New Year everyone.