1. Warm up
2. Strength training:
Behind the neck jerk: 1-1-1-1-1-1-1
3. Four rounds for time of:
Row, 500 m
Rest, 3 minutes
4. Recovery: mobility
Part 3 of this workout was posted on the CrossFit mainsite on Mon 8 Aug 2011. Have a look at the comments, videos and scores here and here.
1. Warm up
2. Skill training: snatch
3. "Fran"; three rounds, 21-15- and 9 reps, for time of:
42.5/30 kg thruster
Pull-ups
4. Recovery: mobility
Part 3 of this workout was posted on the CrossFit mainsite on Tue 14 Jun 2011. Have a look at the comments, videos and scores here and here.
Chris 6:30 (30 kg, green band)
Lou 7:03 (30 kg, green band)
Dan 9:00 (25 kg, green band)
1. Warm up
2. Skill training: 7 sets of;
Snatch balance, 1 rep (after warm up sets, increase load each set and work up to a weight that feels heavy)
Rest, 2-3 mins
3. "Griff"; for time:
Run 800 meters
Run 400 meters backwards*
Run 800 meters
Run 400 meters backwards*
(*Ensure you spend equal time looking over each shoulder and please try not to fall over!)
4. Recovery: mobility
This workout was on the CrossFit mainsite on Thu 5 May 2011. Have a look at the comments, scores and video demo here.
1. Warm up.
2. Skill training: snatch
3. "Tabata Something Else"; for time:
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Score is the total number of reps completed.
4. Recovery: mobility
1. Warm up.
2. Skills training:
Snatch: 1-1-1-1-1-1-1
3. Three rounds, on the five minute interval of:
Burpees, 20 reps
20/14 lb wallball, 30 reps
Rest remainder of the five minutes.
4. Recovery: mobility work