Fri 111104 - CrossFit Harrogate WOD

1. Warm up

2. Skill training: snatch

3. For time and weight:
Run, 800 meters
Hang squat snatch, 15 reps
Run, 800 meters
Squat snatch from mid-thigh, 15 reps
Run, 800 meters
Squat snatch, 15 reps

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Thu 6 Oct 2011. Have a look at the comments, videos and scores here and here

Update on 2011-11-04 20:30 by CrossFit Harrogate

Katie 30:44 (run 200 m, row 750 m; 10 kg, 12.5 kg, 12.5 g)
James 20:03 (30 kg, 35 kg, 35 kg)
Suzanne 16:45 (row 500 m, 10 kg)
Kate 22:10 (15 kg, 20 kg, 20 kg) 

Thu 111013 - CrossFit Harrogate WOD

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

Update on 2011-10-13 19:35 by CrossFit Harrogate

James 50 kg; 85 reps (RX)
Kate 25 kg; 81 reps (60 kg prowler, 15 kg sandbag)
Rachael 101 reps (RX)