2. Skill: Snatch – Find 1RM for the day

3. Conditioning:

Partner WOD 10 Rounds (5 each) For Time:
3 Snatch @75% 1 RM
5 Box Jumps 30”/25”
50 DU

4. Recovery

2. Box Jump 5 x 3. (5 Sets to build up to a max height for 3 reps)

3. Conditioning:

5 Rounds For Time:
5 Hang Power Cleans 60/42.5
10 Toes To Bar
15 Mountain Climbers

4. Recovery

Slam Balls and Squats!

1. Warm up/mobilise

2. Strength:

Back Squat 5-5-5

Strip weight to 70% of final set of 5 and perform AMRAP.

3. Recovery

I found this phot of Rach on the camera and thought it needed sharing!

2. Conditioning:

3. Recovery.
Ryan, Joe, and myself just before starting the Ripon 10 last weekend 

2. Skills: Rowing Tekkers

3. Conditioning:

'Jackie'

1000m Row
50 Thrusters
30 Pull Ups

4. Recovery.

2. Skills: Gymnastic focus. Pistols/Hollow

3. Conditioning:

EMOM 10:

3 Pistols each leg / AMRAP Double Unders

4. Recovery

2. Skill: Split Jerk

3. Strength: Split Jerk 1-1-1-1-1-1-1

2. Conditioning:

'Partner Murph'

Partition reps and runs as you wish, however both partners must do equal amounts of work. 

4. Recovery 

Come in and take part in the optional 30min skills session and then use the gym as you wish with the assistantance of your coach. Catch up on a missed workout, train a weakness, practice a skill, work mobility, have a go at this months challenge, etc, etc.

19:00-20:00 - CrossFit Group Class

1. Warm up/mobilise

2. Conditioning: Catch up on a missed workout from one of the following:

Monday:
Dead Lift 3-3-3-3-3

With 70% new 3RM perform AMRAP.

For time:
5 x 200m Sprint
Rest 1 min between sprints 

Tuesday:
Skill: Kipping Swing/Pull Up

3 Rounds For Time:
20 Burpees
20 CTB Pull Ups

Wednesday: 
Front Squat 5-5-5

8 rounds for total reps:
20 Seconds Thruster 35/20
10 Seconds Rest
20 Seconds Box Jump25"/21"
10 Seconds Rest 

With regionals fast approaching it is easy to focus on the elite of the sport of CrossFit. I think this video expresses a lot of the feelings most of us may have experienced when coming to our first CrossFit session. CrossFit is about making people better, keep trying to improve yourself with each session and don't get overly concerned with what other people are doing. 

2. Strength: Front Squat 5-5-5

3. Conditioning:

8 rounds for total reps:
20 Seconds Thruster 35/20
10 Seconds Rest
20 Seconds Box Jump25"/21"
10 Seconds Rest 

(Compare scores and scaling options in your log books from 05/06/12 (Results) or your induction session #4.)

4. Recovery

"During my time working with the Japanese speed skating team, the head coach, Mr. Irisawa Koichi, had me analyze the effectiveness of his training regime that involved a rotation of short burst of maximum effort followed by short periods of rest. Although Coach Irisawa pioneered the idea, somehow it became named after me (laughs). The current regime consists of repetitions of 20 seconds of intense work, followed by 10 seconds of rest. This means that, excluding warming up and cooling down, the exercise can be completed in only 4 minutes if repeated 8 times, more than enough to make even a fit person exhausted. The idea has become bigger than I imagined and now if you search this on Google, you will get about 200,000 hits.

In general there were two types of exercises, low-intensity exercises for longer periods of time that improved endurance, and exercises such as sprints that improve your ability to sprint, but have no effect on aerobics or endurance. In contrast, the Tabata Protocol draws on the advantages of each."

Professor Izumi Tabata.