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 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
Update on 2012-05-16 20:06 by CrossFit Harrogate
Well done everyone, great to see everyone going a bit heavier and higher. Just for the record, RX means full range of motion in every movement, therefore chest to bar and also kettlebell upturned above the head with ears visable from the side. Keep it going, you're all getting better all the time.
Mon 120514 - CrossFit Harrogate WOD
Tristan is doing the programming this week, enjoy...
1. Warm up
2. Buy in: ten minutes to find a three rep max (3RM):
Back squat
3. Conditioning: for time:
Toes to bar, 21 reps
Ring dip, 21 reps
Run, 400 m
Toes to bar, 15 reps
Ring dip, 15 reps
Run, 400 m
Toes to bar, 9 reps
Ring dip, 9 reps
Run, 400 m
4. Cash out: for time:
Double under, 250 reps
5. Recovery
Update on 2012-05-14 21:09 by CrossFit Harrogate
Sat 120505 - CrossFit Harrogate WOD
1. Warm up
2. Strength training:
Back squat, 2-2-2-2-2-2-2-2-2-2 on the minute
3. Conditioning; complete as many rounds as possible in 12 minutes of:
11ft rope climb, 2 ascents
Hand release push up, 11 reps
4. Recovery
Update on 2012-05-05 19:18 by CrossFit Harrogate
