Stamina

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Fri 111216 - CrossFit Harrogate WOD

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1. Warm up

2. Strength training:
Hang power snatch, 3-3-3-3-3

3. Complete as many rounds in fifteen minutes of:
11 ft rope climb, 2 ascents
20/14 lb wall ball, 20 reps
Run, 200 m

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Thu 01 Dec 2011. Have a look at the comments, videos and scores here and here.

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Thu 111215 - CrossFit Harrogate WOD

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1. Warm up

2. Skill practise: clean, jerk

3. "Santora"; three rounds for reps of:
70/50 kg squat clean, 1 min
6 m shuttle sprint (6 m forward + 6 m backwards = 1 rep), 1 min
110/70 kg deadlift, 1 min
Burpee, 1 min
70/50 kg jerk, 1 min
Rest 1 min

Score is the total number of reps over the three rounds

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Thu 24 Nov 2011. Have a look at the comments, videos and scores here and here.

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Tue 111213 - CrossFit Harrogate WOD

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1. Warm up

2. "Nutts"; for time:
Handstand push up, 10 reps
115/75 kg deadlift, 15 reps
30/25" box jumps, 25 reps
Pull up, 50 reps
20/14 lb wall ball, 100 reps 
Double under, 200 reps
20/15 kg plate, run 400 m (carrry it any way you can)

3. Recovery: mobility 

Part 2 of this workout was posted on the CrossFit mainsite on Mon 21 Nov 2011. Have a look at the comments, videos and scores here and here.

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Mon 111212 - CrossFit Harrogate WOD

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1. Warm up

2. Skill practise; three rounds of:
(a) Heavy kettlebell swing, 10 reps (as heavy as you can)
(b) GHD sit up, 10 reps

3. "Fran"; for time, 21-15-9 reps of:
42.5/30 kg thruster
Pull up

4. Recovery: mobility

Please have a look here for the last time we did this workout (also has links to the Mainsite times etc).