1. Warm up
2. Skill training: double unders
3. "CrossFit Total":
Back squat, 1 rep
Press, 1 rep
Deadlift, 1 rep
After sufficient warm up sets, you have three attempts at each lift to establish a 1 repetition maximum. Your score will be the the sum of the highest attempt from each lift.
4. Recovery: mobility
Part 3 of this workout was posted on the CrossFit mainsite on Mon 29 Aug 2011. Have a look at the comments, videos and scores here and here.
Chris: SQ 115 kg (PB), PR 50 kg (PB), DL 150 kg (PB) = 315 kg (PB)
Suzanne: SQ 52.5 kg (PB), PR 22.25 kg (PB), DL 67.5 kg = 142.25 kg (PB)
Andrew: SQ 90 kg (PB), PR 50 kg (PB)
Kate: SQ 55 kg (PB), PR 27.5 kg (PB), DL 75 (PB) = 157.5 kg (PB)
Well done everyone. PB's all round and some new names on the leaderboard. Also well done to Kate on getting her first double unders!
Chris pulling a 150 kg deadlift for a single and a PB!