press

Sat 120204 - CrossFit Harrogate WOD

1. Warm up

2. Strength training; resting 60 seconds between sets: 
Press, 2-2-2-2-2-2-2-2-2-2 reps

3. Recovery

*Optional supplementary (for those that are only coming in two or three times this week).

Three rounds for time: 
60/40 kg overhead squat, 10 reps 
Double under, 50 reps

For those that don't yet have enough double unders to make this a sprint, sub in lateral bar jumps over the barbell you use for the overhead squats - and yes that means you need to snatch the weight from the ground each time you begin the overhead squats or put the bar down.

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Wed 120104 - CrossFit Harrogate WOD

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1. Warm up

2. "CrossFit Total": 
Squat, 1 rep max
Press, 1 rep max
Deadlift, 1 rep max

After sufficient warm up sets, you have three attempts at each lift to find a 1 rep max. Your score is the sum of the three 1 rep max lifts, e.g. squat = 100 kg, press = 50 kg, deadlift = 150 kg; your 'CrossFit Total' = 300 kg

3. Supplementary: three rounds of:
(a) GH raise, 5 reps
(b) Janda sit up, 3-5 reps
(c) Standing broad jump, 5 continuous reps for max distance