Warm Up
Skill Development: Handstands!
Learn how to kick up, build pressing strength, hold and walk on your hands!
Finisher: 15-10-5
15-10-5
HSPU
TTB
Recovery
Wed 310118 CrossFit Harrogate Workout
Warm Up
Teams of 3:
AMRAP 24
150m/100m Row
8 Box Jumps 24/21
8 Deadlifts 100/70
5 Mins Rest
Max Cals for in 9 minutes
Swap every minute
Endurance:
3RFT
30 Wall Balls 20/14
30 Pull Ups
30 SB Lunges
30 Cal Row
Recovery
Tues 300118 CrossFit Harrogate Workout
Warm Up
Strength: EMOM 18
1. 10 OH DB Walking Lunges
2. 10-15 Heavy Wall Balls
Record DB weight
WOD: 18.0!
21-15-9
DB Snatches 22.5/15
Burpees over DB
With new standards
Recovery
Mon 290118 CrossFit Harrogate Workout
Warm Up
Strength: Power Snatch 5x2
Focus on quick turnover and strong start position
WOD: 4RFT
17 Power Snatches 35/25
14 TTB
11 Burpees over bar
Recovery
Sun 280118 CrossFit Harrogate Workout
Warm Up
Strength: Skin the Cats
Progressions to improve strength and control on the rings
WOD: 8RFT
5 Ring Dips
5 C2B Pull Ups
5 Deadlifts @BW
Recovery