1. Warm up
2. Skill practise:
Muscle up
3. Conditioning; "Tyler"; five rounds for time of:
Muscle up, 7 reps
42.5/30 kg sumo deadlift high pull, 21 reps
4. Recovery
Part 3 of this workout was posted on the CrossFit mainsite on Tue 31 Jan 2012. Have a look at the comments, videos and scores here and here.
1. Warm up
2. Strength training:
Clean and Jerk, 1-1-1-1-1-1-1 reps
3. Recovery
* Optional conditioning (i.e. for those that are only going to come in 2/3 times a week)
"Sale Sharks Row"; six rounds for maximum total distance:
Row, 30 s
Rest, 30 s
1. Warm up
2. Skill practise:
Clean and jerk
3. Five rounds for time of:
Pull up, 9 reps
100/60 kg deadlift, 8 reps
Knees to elbow, 7 reps
60/40 kg clean and jerk, 6 reps
4. Recovery
1. Warm up
2. Skill practise; ten minutes, your choice of what to work on from:
(a) Wall walk
(b) Handstand hold
(c) Handstand push up (negative)
(d) Handstand push up (strict and kipping)
3. For time:
11 ft rope climb, 6 ascents
35/25 kg back squat, 50 reps
11 ft rope climb, 5 ascents
35/25 kg back squat, 40 reps
11 ft rope climb, 4 ascents
35/25 kg back squat, 30 reps
11 ft rope climb, 3 ascents
35/25 kg back squat, 20 reps
11 ft rope climb, 2 ascents
35/25 kg back squat, 10 reps
11 ft rope climb, 1 ascent
4. Recovery
Part 3 of this workout was posted on the CrossFit mainsite on Fri 27 Jan 2012. Have a look at the comments, videos and scores here and here.
Sally B 12:30
Jane 12:30
Dean 18:00
Kate 17:34 (RX)
Steve 15:20
Simon 13:30
Sally 15:15
Annelize 14:05
Michael 14:18 (RX)
Chelsea 15:35
Jeff 13:40
Jon 15:50
Just a reminder but there is no Open Gym this afternoon, apologies.
1. Warm up
2. Strength training:
Bench press, 5-5-5-3-3-3
3. As many rounds as possible in 6 mins of:
Sandbag over a bar set at shoulder height in a squat rack, 10 reps
Sit up, 10 reps
Score is total amount of weight put over the bar (kg x reps), therefore you can chose the weight and pace.
4. Recovery
