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Mon 110613 - CrossFit Harrogate WOD

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1. Warm up.

2. Skill training: toes to bar:
3 x 10 reps (or attempts, i.e. get your feet as high as you can). Rest 2 mins in between each set.

3. "CrossFit Total": 
Squat, 1 rep max
Press, 1 rep max
Deadlift, 1 rep max

Ater 2-3 warm up sets, you have three attempts at each lift to find a 1 rep max. Your score is the sum of the three 1 rep max lifts, e.g. squat = 100 kg, press = 50 kg, deadlift = 150 kg; your 'CrossFit Total' = 300 kg

4.  For reps: 16 tabata rounds (20 s work: 10 s rest) alternating the work interval between:
32/24 kg kettlebell swing
Push ups

So you will do: 20 s of kettlebell swings, 10 s of rest, 20 s of push ups, 10 s of rest, 20 s of kettlebell swings, 10 s of rest, 20 s of push ups, 10 s of rest... and so on until you do 16 total intervals, which will take 8 mins. Your score is the total number of reps completed. 

5. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Fri 13 May 2011. Have a look at the comments and scores here. Make sure you are recording your workouts/training - have a look at the example training logs here.