1. Warm up
2. Skill training: jump rope/ double unders.
3. (a) Complete as many rounds as possible in five minutes of:
125/85 kg deadlift, 3 reps
52.5/35 kg push press, 7 reps
Rest 3 mins
(b) Complete as many rounds as possible in five minutes of:
75/50 kg overhead squat, 3 reps
Pull up, 7 reps
4. Supplementary:
Ab wheel roll outs: 2 x 5
5. Recovery: mobility
Part 3 (a) of this workout was posted on the CrossFit mainsite on Mon 15 May 2011. Have a look at the comments and scores here.
Amanda: (a) 8 rounds + 3 push press (45 kg, 20 kg); (b) 5 rounds + 3 overhead squats (10 kg)
Andrew: (a) 8 rounds + 3 deadlift (60 kg, 30 kg), (b) 5 rounds + 3 overhead squats (20 kg)
Noelle: (a) 5 rounds + 3 deadlift (55 kg, 25 kg), (b) 5 rounds + 3 push press (15 kg)
Jason: (a) 5 rounds + 1 deadlift (RX), (b) 5 rounds + 2 overhead squats (50 kg)