1. Warm up
2. Skill practise; ten minutes to practise:
(a) Clean
(b) Push jerk
3. Conditioning: "DT", five rounds for time of:
70/50 kg deadlift, 12 reps
70/50 kg hang power clean, 9 reps
70/50 kg push jerk, 6 reps
4. Recovery
Please have a look here and here for times, scores, comments and videos for part 3 of this workout.
1. Warm up
2. Strength training; three rounds of:
(a) Turkish get up, 3 reps each arm
Rest, 60 s
(b) Single leg deadlift, 3 reps each leg
Rest, 60 s
3. Conditioning; "The CrossFit Games Open Workout 12.5"; as many reps as possible in 7 minutes of:
45/30 kg thruster, 3-6-9-12-15-18-21...reps
Chest to bar pull ups, 3-6-9-12-15-18-21...reps
4. Recovery
Please have a look here for details times, scores, comments and videos for part 3 of this workout.
Well done everyone!
1. Warm up
2. Strength training; in 20 minutes:
(a) Snatch, work up to a heavy single
(b) Snatch, practise technique
3. Conditioning; for time, 21-15-9 reps of:
25/21" box jump
Sandbag ground-shoulder-squat (alternate shoulders, go as heavy as you can, be that 10 kg or 60 kg!)
4. Recovery
1. Warm up
2. Skill practise; ten minutes to work on:
(a) Kipping swing
(b) Knees to elbows
(c) Toes to bar
3. Conditioning; five rounds for time of:
25/15 kg overhead walking lunge, 20 reps
Hand release push up, 15 reps
Run, 200 m
4. Recovery
1. Warm up
2. Strength training; five rounds of:
(a) Clean and jerk, 2 reps (over the five rounds build up to a heavy working weight for part (3))
Rest, 60 s
(b) Ring dip, 5-10 reps
Rest, 60 s
3. Conditioning; complete as many rounds as possible in 10 minutes of:
82.5/50 kg clean and jerk, 2 reps
11 ft rope climb, 2 ascents
4. Recovery
Please have a look here and here for times, scores, comments and videos for part 3 of this workout.
