1. Warm up.
2. Skill training: push jerk.
3. "Lynne"; five rounds for max reps of:
Bodyweight bench press
Pull ups
Rest as required in between sets - goal is max reps so rest accordingly (3 mins)
4. Recovery: mobility work
Tue 110510 - CrossFit Harrogate WOD
1. Warm up.
2. Strength: Resting 60 s between sets:
Press: 2-2-2-2-2-2-2-2-2-2
3. Tabata: 16 rounds (20 s work: 10 s rest) of :
32 kg kettlebell swing
Press ups
So you do 20 s of kettlebell swings, 10 s rest; 20 s of press ups, 10 s rest; 20 s of kettlebell swings, 10 s rest and so on for 16 rounds = 8 minutes
4. Recovery: mobility work
Fri 110506 - CrossFit Harrogate WOD
1. Warm up.
2. Strength: deadlift - take 10 mins to work up to a heavy single.
3. "JT"; 21-15-9 reps for time of:
HeSPU
Ring dips
Push ups
4. Recovery: mobility work
Thu 110505 - CrossFit Harrogate WOD
1. Warm up.
2. Skill training: double unders
3. For time:
100 kg prowler push, 3 trips
Pull ups, 21 reps
100 kg prowler push, 2 trips
Pull ups, 15 reps
100 kg prowler push, 1 trip
Pull ups, 9 reps
1 trip = 20 m out on the high handles, 20 m back on the low handles.
4. Recovery: mobility work