Strength

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Mon 111010 - CrossFit Harrogate WOD

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1. Warm up.

2. Strength training:
(a) Weighted pull up: 3-3-3-3-3 
(b) In between each set of pull ups practice power clean technique.

3. For time; 15-12-9-6-3 reps of:
60/42.5 kg power clean
Bar facing burpee

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Fri 2 Sep 2011. Have a look at the comments, videos and scores here and here

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Fri 111007 - CrossFit Harrogate WOD

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1. Warm up

2. Skill training: double unders

3. "CrossFit Total":
Back squat, 1 rep
Press, 1 rep
Deadlift, 1 rep

After sufficient warm up sets, you have three attempts at each lift to establish a 1 repetition maximum. Your score will be the the sum of the highest attempt from each lift.

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Mon 29 Aug 2011. Have a look at the comments, videos and scores here and here.

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Thu 111006 - CrossFit Harrogate WOD

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1. Warm up

2. Strength training; three rounds of:
a. Strict pull up, 5 reps (at a challenging level of progression)
Rest, 60 s
b. Clean, 3 reps (build up to a heavy working weight)
Rest, 60 s 

3. Five rounds for time of:
Clean, 3 reps (use load established in part 2)
Burpees, 20 reps

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Sun 28 Aug 2011. Have a look at the comments, videos and scores here and here.

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Mon 111003 - CrossFit Harrogate WOD

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1. Warm up

2. Strength training:
Push press: 5-5-5-5-5

3. Five rounds for time of:
85/60 kg deadlift, 15 reps
Toes to bar, 15 reps

4. Recovery: mobility

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

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Fri 110930 - CrossFit Harrogate WOD

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1. Warm up

2. Strength training;
Press: 5-5-5-5-5

3. As many rounds as possible in 10 minutes of: 
Squat, 25 reps
Muscle up, 5 reps

4. Recovery: mobility