1. Warm Up
2. Technique Work: Hang Power Cleans
3. Conditioning:
Partner WOD - AMRAP 15
1. Row 250M
2. AMRAP
7 Dead Lifts 50/35
5 Hang Power Cleans 50/35
3 Shoulder To Over Head 50/35
The workout starts with a person (1) Rowing, and a person (2) completing the AMRAP. When (1) completes the row, partners then swap. The score is the individual score on the AMRAP.
4. Recovery
1. Warm up
2. Skill practice: fifteen minutes to work on gymnastics skill of choice:
Single leg squat
Handstand: hold, walks, negatives, push up, kipping
Ring dip
Back lever
Kipping swing
Etc.
3. Conditioning: partner workout, as many rounds as possible in twelve minutes of:
a. Run, 400m
b. As many rounds as possible of:
60/40 kg hang power clean, 5 reps
Burpees, 5 reps
Partner 1 beings with part (a), partner 2 begins with (b). As soon as partner 1 gets back from the run they begin part (b) and partner 2 begins part (a). Score is your individual number of rounds on part (b).
4. Recovery
1. Warm up
2. Skill practise; ten minutes to practise:
(a) Clean
(b) Push jerk
3. Conditioning: "DT", five rounds for time of:
70/50 kg deadlift, 12 reps
70/50 kg hang power clean, 9 reps
70/50 kg push jerk, 6 reps
4. Recovery
Please have a look here and here for times, scores, comments and videos for part 3 of this workout.
1. Warm up
2. Skill practise; three rounds of:
(a) Heavy weighted pull up, 3 reps
Rest, 60 sec
(b) Power clean technique practise
Rest, 60 sec
3. Conditioning; 21-15-9 reps for time of:
52.5/35 kg power clean
52.5/35 kg thruster
4. Recovery
Please have a look here and here for times, scores, comments and videos for part 3 of this workout.
1. Warm up
2. Skill training: rope climb
3. "D.T.": five rounds for time of:
70/50 kg deadlift, 12 reps
70/50 kg hang power clean, 9 reps
70/50 kg push jerk, 6 reps
4. Recovery: mobility
Part 3 of this workout was posted on the CrossFit mainsite on Thu 07 Jul 2011. Have a look at the comments, videos and scores here and here.
