1. Warm up
2. Skill training: snatch
3. "Isabel"; for time:
60/42.5 kg snatch, 30 reps
4. Accessory; three rounds, not for time, of:
GHD sit ups, 10 reps
GH raises, 5 reps; or Hip extensions, 10 reps
5. Recovery: mobility
Part 3 of this workout was posted on the CrossFit mainsite on Fri 19 Aug 2011. Have a look at the comments, videos and scores here and here.
Kate 5:06 (17.5 kg)
Well done Kate - top of the leaderboard!
1. Warm up.
2. Skill training; three rounds of:
a. Kettlebell windmill, 3 reps each arm
Rest, 30 s
b. Kettlebell snatch, 10 reps each arm
Rest, 30 s
Try and increase the weight each round
3. "Jackie"; for time:
Row, 1000 m
20/15 kg thruster, 50 reps
Pull up, 30 reps
4. Recovery: mobility
Part 3 of this workout was posted on the CrossFit mainsite on Tue 26 Jul 2011. Have a look at the comments, videos and scores here and here.
Chris 10:09 (RX)
Rachael 10:25 (red band)
Jenny 12:10 (green + blue band)
Dan 12:12 (2 red band + blue band)
Sarajane 11:57 (red band + blue band)
Jon 12:01 (ten reps on red band)
1. Warm up.
2. Skill training; fifteen minutes to work on:
Kettlebell clean and jerk
Kettlebell snatch
3. "Helen"; three rounds for time:
Run, 400 m
24/16 kg kettlebell swing, 21 reps
Pull up, 12 reps
4. Recovery: mobility
Part 3 of this workout was posted on the CrossFit mainsite on Sat 23 Jul 2011. Have a look at the comments, videos and scores here and here.
Barry 12:15 (16 kg, green band)
James 12:14 (16 kg, red band)
Chris 11:06 (RX)
Jon 11:31 (16 kg, red band)
Andrew 10:52 (16 kg, green band)
Kate 13:15 (12, 8, 8 kg, green band)
1. Warm up.
2. Skill training: speed/agilty
3. "Barbara"; five rounds, each for time of:
Pull ups, 20 reps
Push ups, 30 reps
Sit ups, 40 reps
Squats, 50 reps
Rest, 3 mins
Score is the sum of the time of each round not including the rest.
4. Recovery: mobilty
Part 3 of this workout was posted on the CrossFit mainsite on Sat 16 Jul 2011. Have a look at the comments, videos and scores here and here.
James 4 rounds (10 pull ups with blue band)
Chris 36:32 (RX)
Rachael 33:02 (red band)
Kate 18:24 (5 rounds: 5 pull ups, 10 push ups, 15 KB swings, 20 squats)
1. Warm up.
2. Strength training: deadlift
3-3-3-3-3
3. "Short Cindy": as many rounds as possible in 10 minutes of:
Pull ups, 5 reps
Push ups, 10 reps
Squats, 15 reps
4. Recovery
Part 2 of this workout was posted on the CrossFit mainsite on Thu 30 Jun 2011. Have a look at the comments, videos and scores here and here.
