Power

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Thu 111027 - CrossFit Harrogate WOD

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1. Warm up

2. Strength training: 
Snatch 1-1-1-1-1-1-1

3. Recovery: mobilty

* Optional addition (i.e for those that are only coming in two or three times this week); 
Eight rounds for max reps of:
35/22.5 kg push press, 20 seconds
Rest, 10 seconds
Double unders, 20 seconds
Rest, 10 seconds 

For those that can't yet do double unders please feel free to do lateral jumps over a loaded barbell instead :-)

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Thu 111013 - CrossFit Harrogate WOD

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1. Warm up.

2. Strength training;
Hang squat snatch: 3-3-2-2-2-1-1-1-1 reps 

3. Five rounds of:
(a) In 120 seconds:
(1) 100/70 kg prowler push, 20 m out on high handles, 20 m back on low handles
(2) 25/20 kg sandbag shoulders, max reps in remainder of the 120 s (alternate shoulders)
(b) Rest, 60 s

Score is the total number of sandbag shoulders.

4. Recovery: mobilty

 

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Wed 110622 - CrossFit Harrogate WOD

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1. Warm up

2. Skill training: pull ups
Spend 15 minutes working on pull up technique (swing, kipping, butterfly etc)

3. Seven rounds for time of:
Double unders, 35 reps
Snatch, 1 rep (select a weight that will be challenging for all seven rounds)

As normal we can scale this as required.

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Mon 23 May 2011. Have a look at the comments, videos and scores here and here.

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Mon 110530 - CrossFit Harrogate WOD

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1. Warm up.

2. Skill training: box jumps - work up to a max height jump, or get comfortable performing multiple reps at a height greater than you usually use for the workouts.

3. "Jackie"; for time:
Row, 1000 m
20 kg thruster, 50 reps
Pull-ups, 30 reps

4. Recovery: mobility

This workout was on the CrossFit mainsite on Sat 30 Apr 2011. Have a look at the comments and scores here.