1. Warm up
2. Skill practise:
Muscle up
3. Conditioning; "Tyler"; five rounds for time of:
Muscle up, 7 reps
42.5/30 kg sumo deadlift high pull, 21 reps
4. Recovery
Part 3 of this workout was posted on the CrossFit mainsite on Tue 31 Jan 2012. Have a look at the comments, videos and scores here and here.
A reminder that the box will be closed from 24 Dec 11 to 27 Dec 11 inclusive. We'll be open as normal on Wed 28 Dec 11. Have a great Christmas eveyone!
Being as you've all got four days away from the box we thought we'd make it a good one...
1. Warm up
2. "Wood"; five rounds for time of:
Run 400 meters
25/21" burpee box jump, 10 reps
42.5/30 kg sumo deadlift high pull, 10 reps
42.5/30 kg thruster, 10 reps
Rest 1 minute
3. Recovery: mobility
Part 3 of this workout was posted on the CrossFit mainsite on Wed 7 Dec 2011. Have a look at the comments, videos and scores here and here.
Suzanne 32:58 (12", 17.5 kg, 10 kg)
Kate 33:22 (21", 20 kg)
Elisa 33:42 (12", 17.5 kg, 10 kg)
Andrew 26:40 (25", 40 kg, 20 kg)
Simon 28:42 (21", 25 kg, 20 kg)
Gio 27:56 (12", 17.5 kg, 7.5 kg)
Alex H 32:17 (RX)
Rachael 28:14 (RX+ 25")
Kerry 29:44
Derek 30:55 (25", 35 kg, 20 kg)
Well done everyone, have a great Christmas.