1. Warm up
2. Skill practise: snatch
3. "The London Throwdown - WOD 3"; for time:
Double under, 100 reps
Knee to elbow to pull up, 30 reps
35/20 kg hang snatch, 30 reps
Double under, 100 reps
4. Optional supplementary; three rounds of:
Single leg deadlift, 3 reps each leg
5. Recovery: mobility
This is the third and final workout from the 'London Throwdown' competition taking place this week. Kate, Rachael, Alex, Chris and Jon are all competing so if you can make it in please come in and support, even better if you can do the workout along side them. Those taking part can do each workout whenever they want and also repeat each workout as many times as they like up until 2000 on Mon 12 Dec. Any questions at all please use the comments function below.
Update on 2011-12-09 20:48 by CrossFit Harrogate
Kate 12:41
Derek 14:01
Chris 21:59 (RX)
Suzanne 15:55 (red + blue band, 10 kg)
Jon 15:44 (30 kg)
James 17:57 (30 kg)
Claire 14:20 (blue band, 15 kg)
Rachael 28:05 (RX)
Simon 15:24 (red + blue band, 25 kg)
Lauren 17:47 (red + blue band, 17.5 kg)
Alex G 16:27 (red band + 20 kg)
Alex H 17:55 (RX)
Well done everyone!