1. Warm up
2. Strength:
Clean and Jerk, 1-1-1-1-1-1-1-1-1-1
3. Recovery
Take a look at this short video showing Coach Burgener going over the C&J with his daughter Sage.
Update on 2012-05-23 20:22 by CrossFit Harrogate
Wed 120509 - CrossFit Harrogate WOD
1. Warm up
2. Skill practice:
(a) Muscle up
(b) Clean and jerk
3. Conditioning: eight rounds for max reps of:
Muscle up, 20 s
Rest, 10s
60/40 kg clean and jerk, 20 s
Rest, 10s
4. Recovery
Please have a look here and here for details times, scores, comments and videos for part 3 of this workout.
Update on 2012-05-09 20:39 by CrossFit Harrogate
Mon 120424 - CrossFit Harrogate WOD
Post Saturday WOD recovery!
Everyone definitely brought the intensity to this one!
1. Warm up
2. Strength training:
Clean and jerk, 1-1-1-1-1-1-1
3. Recovery
*Optional conditioning: six+ rounds for time of:
70/50 k prowler sprint, 40 m
Rest, 60
Update on 2012-04-23 21:19 by CrossFit Harrogate
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.
Update on 2012-04-20 19:56 by CrossFit Harrogate
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
Update on 2012-03-29 19:26 by CrossFit Harrogate
