Warm Up
Endurance: 5 Rounds
45s on 15 off
Air Bike Cals
DB Power Cleans 22.5/15
Double Unders
HR Press Ups
Rest
Partner WOD AMRAP 32
200m Run
3 DB Deadlifts 20/12.5
5 DB Hang Squat Cleans
7 DB STOH
Complete 1 full round then swap
Recovery
Fri 260118 CrossFit Harrogate Workout
Warm Up
Strength: Sumo Deadlift 5x3
WOD: 5RFT
10 Deadlifts 100/70
20 Wall Balls 20/14
Recovery
Thurs 250118 CrossFit Harrogate Workout
Warm Up
Skill Development: Last week of Overhead Squats!
Finisher: EMOM 6
1. 5 OH Squats
2. Max Single Unders
Recovery
Wed 240118 CrossFit Harrogate Workout
Warm Up
Teams of 3: AMRAP 29
YGIG
10 DB Thrusters 15/10
10 DB Snatches
10 DB Press Ups
10 DB Lunges
Endurance: Chipper!
50 Burpees over Sandbag
50 Ring Rows
50 Sandbag Thrusters
50 Cal Row
50 Sandbag Back Squats
50 TTB
Recovery
Tues 230118 CrossFit Harrogate Workout
Warm Up
Strength: 15 mins to find max weight pull up...
Once found, either
5x5 Strict Pull Ups
5x Kipping practice
WOD: AMRAP 8
4 Pull Ups
16 Air Squats
Recovery