Fri 111028 - CrossFit Harrogate WOD

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

Update on 2011-10-28 18:42 by CrossFit Harrogate

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) 

Thu 111006 - CrossFit Harrogate WOD

1. Warm up

2. Strength training; three rounds of:
a. Strict pull up, 5 reps (at a challenging level of progression)
Rest, 60 s
b. Clean, 3 reps (build up to a heavy working weight)
Rest, 60 s 

3. Five rounds for time of:
Clean, 3 reps (use load established in part 2)
Burpees, 20 reps

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Sun 28 Aug 2011. Have a look at the comments, videos and scores here and here.

Update on 2011-10-06 18:24 by CrossFit Harrogate

Chris 15:23 (50 kg, 10 burpees)