1. Warm up
2. Strength training:
Snatch, 1-1-1-1-1-1-1
3. Recovery
* Optional conditioning: for max reps, six rounds of:
Jumping alternating lunge, 20 s
Rest, 10 s
Burpee, 20 s
Rest, 10 s
Update on 2012-04-28 07:07 by CrossFit Harrogate
Fri 120302 - CrossFit Harrogate WOD
1. Warm up
2. Conditioning; eight rounds for time of:
Burpee, 10 reps
Jumping alternating lunge, 15 reps
Double under, 20 reps
Shuttle sprint, 25 m (5 x 5 m)
Rest, 90 sec
3. Recovery
Please have a look here and here for times, scores, comments and videos for part 2 of this workout.
Update on 2012-03-02 21:48 by CrossFit Harrogate
Sat 111008 - CrossFit Harrogate WOD
1. Warm up
2. Skill training: muscle ups
3. Eight rounds for max reps of:
35/22.5 kg push press, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds
4. Recovery: mobilty
Part 3 of this workout was posted on the CrossFit mainsite on Wed 31 Aug 2011. Have a look at the comments, videos and scores here and here.
Update on 2011-10-08 10:55 by CrossFit Harrogate
Jon 167 (30 kg)
Suzanne 222 (15 kg)
Simon 184 (20 kg)
Great effort!