Strength

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Sat 120303 - CrossFit Harrogate WOD

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1. Warm up

2. Skill practise; three rounds of:
(a) Heavy weighted pull up, 3 reps
Rest, 60 sec
(b) Power clean technique practise
Rest, 60 sec

3. Conditioning; 21-15-9 reps for time of:
52.5/35 kg power clean
52.5/35 kg thruster

4. Recovery

Please have a look here and here for times, scores, comments and videos for part 3 of this workout.

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Thu 120301 - CrossFit Harrogate WOD

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1. Warm up

2. "CrossFit Games Open Workout 12.2"; proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.

3. Recovery

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Wed 120229 - CrossFit Harrogate WOD

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1. Warm up

2. Strength training:
Front squat, 3-3-3-3-3

3. Recovery

* Optional conditioning; three rounds for time:
30/25" box jump, 10 reps
32/24 kg kettlebell swing, 15 reps
Bear crawl, 20 m

I so wanted to put burpees and thrusters in to complete your list but I just couldn't do it to you, we'll have to save those for another day!

 

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Fri 120224 - CrossFit Harrogate WOD

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Please check out the 'Blog, news and events' section for the latest news and updates.

1. Warm up

2. Strength training; five rounds of:
(a) Heavy rear foot elevated split squat, 5 reps each leg
Rest, 60 s
(b) Max rep pull ups
Rest, 60 s

3. Conditioning; eight rounds for max distance of:
50/30 kg prowler push, 20 s
Rest, 10 s

4. Recovery