1. Warm up
2. Skill practise: clean
3. Conditioning; four rounds of:
(a) As many rounds as possible in 3 mins of:
60/40 kg deadlift, 3 reps
60/40 kg hang power clean, 3 reps
60/40 kg front squat, 3 reps
60/40 kg push jerk, 3 reps
(b) Rest, 60 s
Continue each round where you finished the last, i.e. think of it as one 16 minute AMRAP with a minutes break every fourth minute.
4. Recovery
1. Warm up
2. "Death by..."
(a) Pull ups: with a continuously running clock do one pull up the first minute, two pull ups the second minute, three pull ups the third minute... continuing until you are no longer able to complete the required number of pull ups in a minute...
Immediately on the start of the next minute go straight into:
(b) Hang squat cleans: with a continuously running clock do one hang squat clean the first minute, two hang squat cleans the second minute, three hang squat cleans the third minute... continue until you are no longer able to complete the required number of hang squat cleans in a minute (load 60/40 kg).
Use as many sets each minute as needed. Score is the total number of minutes successfully completed.
3. Recovery
Part 2(a) of this workout was posted on the CrossFit mainsite on Sun 8 Jan 2012. Have a look at the comments, videos and scores here and here.
Kate 16 minutes (25 kg)
Suzanne 14+8= 22 minutes (2 x red band, 20 kg)
Connie 10+8= 18 minutes (blue + red band, 20 kg)
Simon 16 minutes (blue band, 40 kg)
Rachael 15+10= 25 minutes (30 kg)
1. Warm up
2. Skill practise: clean
3. Three rounds for time of:
30/20 kg hang squat clean, 18 reps
Pull up, 15 reps
60/40 kg power clean, 12 reps
Handstand push up, 9 reps
4. Recovery: mobility
Suzanne 16:00 (15 kg, 2 x blue band, 20 kg, hand release push ups)
Jon 15:15 (25 kg, 40 kg, greeb + blue band HSPU)
Kate 17:32 (20 kg kg, red + blue band, 25 kg, hand release push ups)
Dan 17:52 (20 kg, blue + red band, 30 kg, hand release push ups)
Lauren 17:10 (15 kg, 2 x blue band, 20 kg, hand release push ups)
Todd 18:04 (30 kg, green band, 40 kg, knees elevated HSPU)
1. Warm up.
2. For time:
Walking lunge steps, 25 reps
Pull up, 20 reps
21/17" box jumps, 50 reps
Double under, 20 reps
Ring dip, 25 reps
Knees to elbows, 20 reps
32/24 kg kettlebell swings, 30 reps
Sit up, 30 reps
30/20 kg hang squat cleans, 20 reps
GHD hip extension, 25 reps
20/14 lb wall ball shots, 30 reps
Rope climb ascents, 3 reps
Part 3 of this workout was posted on the CrossFit mainsite on Thu 8 Sep 2011. Have a look at the comments, videos and scores here and here
It looks worse than it is; it's only one time through :-)
3. Recovery: mobility
James 29:58 (red band pull ups, 100 single unders, red band ring dips, 24 kg KB, 16 lb wallball, 6 arm rope walk)
Suzanne 19:49 (green + red band pull ups, 12" box, 100 single unders, blue band ring dips, 12 kg KB, 15 kg barbell, 6 lb wallball, 6 arm rope walk)
Rachael 16:05 (red band pull ups, blue band ring dips, 12 kg KB, 15 kg barbell)
Kate 20:03 (blue band pull ups, 12" box, blue band ring dips, 12 kg KB, 10 lb wallball)
Simon 19:16 (blue band pull ups, 12" box, 100 single unders, blue band ring dips, 16 kg KB, 20 kg barbell, 10 lb wallball, 6 arm rope walk)
Lauren 19: 34 (green band pull ups, 12" box, 100 single unders, blue band ring dips, 12 kg KB, 10 kg barbell, 6 lb wallball, 6 arm rope walk)
1. Warm up
2. Skill training: rope climb
3. 5 intervals of:
In 3 mins, as many rounds as possible of:
60/40 kg deadlift, 3 reps
60/40 kg hang clean, 3 reps
60/40 kg push jerk, 3 reps
60/40 kg front squat, 3 reps
Rest 1 minute in between intervals.
Begin the next interval from where you finished in the previous one, e.g. if you were 2 reps into you hang cleans by end of interval 1; rest 1 mintue then begin interval 2 with 1 hang clean, then push jerks and so on. Your score is the number of rounds completed. With thanks to CrossFit 3D for the workout.
4. Recovery: mobility
Well done everyone!
Noelle 18 rounds + 3 deadlifts (25kg)
Jason 17 rounds (60/40 kg)
Sarajane 19 rounds (20 kg)
Claire 24 rounds (17.5 kg)