1. Warm up
2. Conditioning; eight rounds for time of:
Burpee, 10 reps
Jumping alternating lunge, 15 reps
Double under, 20 reps
Shuttle sprint, 25 m (5 x 5 m)
Rest, 90 sec
3. Recovery
Please have a look here and here for times, scores, comments and videos for part 2 of this workout.
1. Warm up
2. Skill practise: clean, jerk
3. "Santora"; three rounds for reps of:
70/50 kg squat clean, 1 min
6 m shuttle sprint (6 m forward + 6 m backwards = 1 rep), 1 min
110/70 kg deadlift, 1 min
Burpee, 1 min
70/50 kg jerk, 1 min
Rest 1 min
Score is the total number of reps over the three rounds
4. Recovery: mobility
Part 3 of this workout was posted on the CrossFit mainsite on Thu 24 Nov 2011. Have a look at the comments, videos and scores here and here.
James 155 reps (40 kg, 60 kg)
Andrew 148 reps (35 kg, 60 kg)
Lauren 148 reps (25 kg, 15 kg)
Rachael 143 reps (35 kg)
Alex 148 (50 kg, 80 kg)
Michael 168 (30 kg, 80 kg)
Great work everyone!