kettlebell swing

Wed 120516 - CrossFit Harrogate WOD

1. Warm up

2. Strength training:
Deadlift, 5 x 5 reps @ 75% of your 1 rep max

3. Conditioning: five rounds for time:
50/35 kg thruster, 5 reps
32/24 kg kettlebell swings, 5 reps
30/24" box jump, 5 reps
Chest to bar pull up, 5 reps

4. Recovery

Tue 120515 - CrossFit Harrogate WOD

1. Warm up

2. "The Filthy Fifty"; for time:
25/21" box jump, 50 reps
Jumping pull up, 50 reps
16/12 kg kettlebell swing, 50 reps
Walking Lunge, 50 steps
Knees to elbow, 50 reps
20/15 kg push press, reps
Back extension, 50 reps
20/14 lb wallball, 50 reps
Burpee, 50 reps
Double under, 50 reps

3. Recovery

Please have a look here for the times from the last time we did this workout. Apparently one of you asked Tristan if we could do this workout so he was only too happy to oblige!


Mon 120409 - CrossFit Harrogate WOD

1. Warm up

2. Skill practise: twenty minutes to work on muscle ups.
(a) False grip practise on the bar
(b) Chest to bar, tummy to bar pull ups on the bar
(c) Chest to ring, tummy to ring pull ups on the rings
(d) Five steps of transition work with the bands (see second video below from 4:25 onwards).

Have a look at this information and and the links in the 'Related movements' section. Also please watch this video from 4:25 minutes onwards.

3. Conditioning; 21-15-9 reps for time of:
100/60kg back squat
32/24 kg kettlebell swing

4. Recovery

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