1. Warm up
2. Strength training; three rounds of:
(a) Back squat, 5 reps (heavy)
Rest, 60 s
(b) Ring row, 10 reps (challenging)
Rest, 60 s
3. Conditioning; "J.T.", for time, 21-15-9 reps of:
Handstand push up
Ring dip
Push up
4. Recovery
1. Warm up
2. Skill practise: ten minutes to work on snatch (pvc only)
3. Conditioning; "Michael", three rounds for time of:
Run, 800 m
Back extension, 50 reps
Sit up, 50 reps
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:
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. Skill practise; ten minutes to practise technique and find a working progression for:
(a) Muscle up
(b) Handstand push up
3. "Nate"; complete as many rounds in 20 minutes as you can of:
Muscle up, 2 reps
Handstand push up, 4 reps
32/24 kg kettlebell swing, 8 reps
4. Recovery
Part 3 of this workout was posted on the CrossFit mainsite on Tue 10 Jan 2012. Have a look at the comments, videos and scores here and here.
