Stamina

,

Tue 111129 - CrossFit Harrogate WOD

,

1. Warm up

2. Skill practise; three rounds of:
(a) Muscle up practise
Rest, 60 s
(b) Clean and jerk, 1-3 reps (build up to a working weight for part (3))
Rest, 60 s

3. "Grace"; for time:
60/42.5 kg ground to overhead, 30 reps (for this workout it can be power or squat cleans, push press or jerk)

4. Recovery: mobility 

Part 3 of this workout was posted on the CrossFit mainsite on Wed 9 Nov 2011. Have a look at the comments, videos and scores here and here.

Mon 111128 - CrossFit Harrogate WOD

1. Warm up

2. Skill practise; thee rounds of:
(a) Handstand push ups, 3-5 reps (use holds, negatives or elevation as required in order to make it challenging)
Rest, 30 s
(b) Ring back lever, max hold
Rest, 30 s 

3. Three rounds for time of:
11' rope climb, 3 ascents
Toes to bar, 10 reps
20/15 kg plate overhead walking lunge steps, 21 reps
Run, 400 m

4. Recovery: mobility

Sat 111126 - CrossFit Harrogate WOD

1. Warm up

2. Skill practise: snatch

3. Three rounds for time of:
20/14 lb wall ball shots, 30 reps
35/20 kg squat snatches, 30 reps (movement initiates with barbell going from the hang to down below the knees)

4. Recovery: mobility

Compare to the last we did this workout here.

Part 3 of this workout was posted on the CrossFit mainsite on Mon 7 Nov 2011. Have a look at the comments, videos and scores here and here.

Fri 111125 - CrossFit Harrogate WOD

1. Warm up

2. Skill practise; three rounds of:
(a) Ring pattern
Rest, 30 s
(b) Single leg squat, 2-5 reps each leg
Rest, 30 s 

3. For time:
Row, 300 m
60/40 kg push press, 20 reps
Row, 300 m
60/40 kg push press, 15 reps
Row, 300 m
60/40 kg push press, 10 reps
Row, 300 m
60/40 kg push press, 5 reps

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Sat 5 Nov 2011. Have a look at the comments, videos and scores here and here.

Thu 111124 - CrossFit Harrogate WOD

1. Warm up

2. Strength training:
Single leg deadlift: 3-3-3-3-3 reps each leg

3. For time:
GHD sit up, 25 reps
Muscle up, 1 rep
GHD sit up, 20 reps
Muscle up, 2 reps
GHD sit up, 15 reps
Muscle up, 3 reps
GHD sit up, 10 reps
Muscle up, 4 reps
GHD sit up, 5 reps
Muscle up, 5 reps

For those that don't yet have muscle ups, for this workout rather than use progressions we'll sub in 3 ring dips + 3 ring rows for each muscle up.

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Fri 4 Nov 2011. Have a look at the comments, videos and scores here and here.