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Wed 131217 CrossFit Harrogate Workout

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Warm Up


Partner WOD: AMRAP 26

5 Deadlifts each
Partner A: 200m Run
Partner B: Hold 20/15 Plate Overhead
Swap once Partner A is back.
Then begin next round

1st Round: Plate OH
2nd Round: Plank
3rd Round: Wall Squat


Endurance: 18:30
3 Rounds
9 Hang Power Cleans 60/40
12 Burpees over bar
2 Rounds
12 Front Squats
15 Pull Ups
1 Round
15 Deadlifts
18 TTB
200 Double Unders


Recovery

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Sat 091217 CrossFit Harrogate Workout

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Warm Up


Endurance: Open 16.1
Complete as many rounds and reps as possible in 20 minutes of:
• 25-ft. DB overhead walking lunge 20kg
• 8 burpees
• 25-ft. DB overhead walking lunge
• 8 chest-to-bar pull-ups


Partner WOD: EMOM 28
1. 100m Row/Run + 12 Jumping Lunges
2. Partner 2 Same
3. 40 Double Unders + 12 Jumping Squats
4. Partner 2 Same


Recovery

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Wed 061217 CrossFit Harrogate Workout

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Warm Up


Endurance: The Chief

Max rounds in 3 minutes of:
• 135 pound Power cleans, 3 reps
• 6 Push-ups
• 9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.



Skill: Snatch start position

Partner WOD

AMRAP 20
2-4-6-8-10…..
Box Jumps 24/21
Power Snatch 42.5/30

Each athlete must complete every round


Recovery

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Sat 021217 CrossFit Harrogate Workout

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Warm Up


Endurance:
200m Run before each round
10-1
Burpees
1-10
DB Thrusters 17.5/10


Teams of 3:

AMRAP 14
150m Row
10 Wall Balls 20/14


4 Minutes Rest

AMRAP 14
8 Syncro Down Ups
10 Kb Swings 24/16 Individual
8 TTB


Recovery

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Wed 291117 CrossFit Harrogate Workout

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Warm Up
 

Partner MURPH:

1 Mile Run TOGETHER

Then split...
100 Pull Ups
200 Press Ups
300 Air Squats

1 Mile Run TOGETHER

50 Minute Time Cap


Endurance 18:30

Min 0-10
3 Rounds:
200m run
10 KB Swings 24/16
10 Ring Rows

Mins 10-20
2k row
Max reps single arm KB GTOH

Mins 20-22
Max DUs/SUs


Recovery

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Sat 251117 CrossFit Harrogate Workout

Good luck to all our teams competing today!! Enjoy yourself and give it 100%!!

Good luck to all our teams competing today!! Enjoy yourself and give it 100%!!

Warm Up


Endurance: 4RFT
800m Run
17 Thrusters 35/25
17 Pull Ups
 

Partner WOD: AMRAP 26
60-50-40-30-20-10
Front Squats 40/30
Burpees Over Bar

In remaining time....
Double Unders

Recovery

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