Tue 120417 - CrossFit Harrogate WOD

1. Warm up

2. Skill practise: 15 minutes to work on clean and jerk technique and find a working weight for part 3.

3. Conditioning: for time:
70/50 kg squat clean and jerk, 30 reps

No dropping (unless the alternative is the bar landing on your head!). Hips must go below the knees on each rep, i.e. if you can't squat clean it then you will need to power clean and then front squat to full depth. Push or split jerk is allowed.

4. Recovery

Please have a look here and here for details times, scores, comments and videos for part 3 of this workout.

Thu 120329 - CrossFit Harrogate WOD

1. Warm up

2. Strength training:
Push jerk, 3-3-3-3-3

3. Partner workout; one person working, one resting, as a team complete alternating reps of:
Run, 200 m x 8 (yes that means 4 each)
Row, 200 m x 10
Run, 200 m x 8

The partner who is 'resting' has to hold a 20/14lb medball off the ground at all times whilst the other partner is 'working' - think of it as your relay baton.

4. Recovery