Strength

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Thu 111027 - CrossFit Harrogate WOD

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1. Warm up

2. Strength training: 
Snatch 1-1-1-1-1-1-1

3. Recovery: mobilty

* Optional addition (i.e for those that are only coming in two or three times this week); 
Eight rounds for max reps of:
35/22.5 kg push press, 20 seconds
Rest, 10 seconds
Double unders, 20 seconds
Rest, 10 seconds 

For those that can't yet do double unders please feel free to do lateral jumps over a loaded barbell instead :-)

Tue 111025 - CrossFit Harrogate WOD

1. Warm up

2. Skill practise: kipping swing 

3. Strength training;
Deadlift 3-3-3-3-3

4. Recovery: mobility

* Optional addition (i.e for those that are only coming in two or three times this week); 
As many rounds as possible in 5 minutes of:
42.5/30 kg thruster, 9 reps
Burpee, 6 reps

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Fri 111021 - CrossFit Harrogate WOD

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1. Warm up

2. "Lynne"; five rounds for max reps of:
Body weight bench press
Pull ups

This is not for time, you can rest as long as you like in between movements, note the goal to get as many total reps as you can.

3. Supplementary; five rounds of:
(a) Max distance, standing two footed broad jump, 5 reps
Rest, 20 s 
(b) Kettlebell swing, 10 reps (using the heaviest bell you can handle with perfect form)
Rest, 40 s
(c) GHD sit up, 5-10 reps
Rest, 60 s

4. Recovery: mobility

Part 2 of this workout was posted on the CrossFit mainsite on Tue 20 Sep 2011. Have a look at the comments, videos and scores here and here