1. Warm up
2. Skill practice: kettlebell snatch
3. Conditioning: for time, 21-15-9 reps of:
24/16 kg kettlebell snatch, right arm
24/16 kg kettlebell snatch, left arm
24/16 kg kettlebell goblet squat
4. Recovery
1. Warm up
2. Strength training; three rounds of:
a. Ring dip, 10 reps
Rest, 60 s
b. GHD sit up, 10 reps
Rest, 60 s
3. 21-15-9 reps for time of:
24/16 kg kettlebell snatch, left arm
24/16 kg kettlebell snatch, right arm
Pull up
4. Recovery: mobility
Part 3 of this workout was posted on the CrossFit mainsite on Mon 24 Oct 2011. Have a look at the comments, videos and scores here and here
Chris 8:51 (RX)
James 10:21 (16 kg KB, blue band)
Suzanne 8:06 (16 kg KB high pull, blue + red band)
Jon 8:18 (16 kg KB)
Kate 10:10 (12 kg KB, blue band)
Dan 10:38 (12 kg KB, blue + red band)
1. Warm up
2. Skill practise; handstand: push ups, negatives, wall walks, walking, holds
3. Three rounds for time of:
24/16 kg kettlebell snatch, left arm, 21 reps
Pull up, 9 reps
24/16 kg kettlebell snatch, right arm, 21 reps
Pull up, 9 reps
4. Recovery: mobility
James 12:23 (16 kg high pull, 2 x red bands)
Suzanne 8:56 (12 kg high pull, 2 x blue bands)
Jon 11:28 (16 kg)
Alex 11:20 (16 kg)
1. Warm up
2. Skill training:
Kettlebell clean and jerk
Kettlebell snatch
3. Complete as many rounds as possible in 10 minutes of:
20/14 lb wallball shots, 15 reps
11 foot rope climb, 1 ascent
4. Recovery: mobility
Part 3 of this workout was posted on the CrossFit mainsite on Thu 25 Aug 2011. Have a look at the comments, videos and scores here and here.
Suzanne 8 rounds (6 lb, 2 x arm rope walk)
Jon 6 rounds + 9 wallballs (16 lb)
Dan 6 rounds (10 lb, 2 x arm rope walk)
Todd 8 rounds + 12 wallball (14 lb, 2 x arm rope walk)
Simon 7 rounds + 1 wallball (10 lb, 2 full rope climbs, the rest 2 x arm rope walk)
Lucy 8 rounds (10 lb, 2 x arm rope walk)
Joanne 7 rounds + 5 wallball (10 lb, 2 x arm rope walk)
1. Warm up.
2. Skill training; three rounds of:
a. Kettlebell windmill, 3 reps each arm
Rest, 30 s
b. Kettlebell snatch, 10 reps each arm
Rest, 30 s
Try and increase the weight each round
3. "Jackie"; for time:
Row, 1000 m
20/15 kg thruster, 50 reps
Pull up, 30 reps
4. Recovery: mobility
Part 3 of this workout was posted on the CrossFit mainsite on Tue 26 Jul 2011. Have a look at the comments, videos and scores here and here.
Chris 10:09 (RX)
Rachael 10:25 (red band)
Jenny 12:10 (green + blue band)
Dan 12:12 (2 red band + blue band)
Sarajane 11:57 (red band + blue band)
Jon 12:01 (ten reps on red band)