1. Warm up
2. Skills training: double unders
3. CrossFit Games Open workout 11.5
As many rounds as possible in 20 minutes of:
65/45 kg power clean, 5 reps
Toes to bar, 10 reps
20/14 lb med ball, wall ball shots, 15 reps
4. Recovery: mobility
Wed 110511 - CrossFit Harrogate WOD
1. Warm up.
2. Skill training: double unders/ jump rope
3. "CrossFit Games Open workout 11.4"
As many rounds as possible in 10 mins of:
Bar facing burpees, 60 reps
55 kg overhead squats, 30 reps
Muscle ups, 10 reps
If you haven't completed one round by the end of the ten minutes (note your score) and continue until you have completed all the reps (note your time). Use muscle up progressions as required.
4. Recovery: mobility work
Wed 110504 - CrossFit Harrogate WOD
1. Warm up.
2. CrossFit Games Open workout 11.3
As many rounds as possible in 5 minutes of:
75 kg, squat clean
75 kg, jerk
3. Recovery: mobility work