Weightlifting

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Wed 111123 - CrossFit Harrogate WOD

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1. Warm up

2. Skill practise: three rounds of:
(a) Snatch, 1 rep (increase weight each round up to working weight for part 3)
Rest, 60 s
(b) Kipping swing/pull ups, 10 reps
Rest, 60 s
(c) Handstand kick up/hold/freestanding hold/walk, 3 attempts
Rest, 60 s

3. Seven rounds of:
Double under, 35 reps
Snatch, 1 rep

Make one snatch attempt per round. Workout is scored by the total time and also the sum of all the successful snatch lifts (missed attempts are not counted).

4. Recovery: mobility

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

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Fri 111104 - CrossFit Harrogate WOD

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1. Warm up

2. Skill training: snatch

3. For time and weight:
Run, 800 meters
Hang squat snatch, 15 reps
Run, 800 meters
Squat snatch from mid-thigh, 15 reps
Run, 800 meters
Squat snatch, 15 reps

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Thu 6 Oct 2011. Have a look at the comments, videos and scores here and here

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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 :-)

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Thu 111013 - CrossFit Harrogate WOD

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1. Warm up.

2. Strength training;
Hang squat snatch: 3-3-2-2-2-1-1-1-1 reps 

3. Five rounds of:
(a) In 120 seconds:
(1) 100/70 kg prowler push, 20 m out on high handles, 20 m back on low handles
(2) 25/20 kg sandbag shoulders, max reps in remainder of the 120 s (alternate shoulders)
(b) Rest, 60 s

Score is the total number of sandbag shoulders.

4. Recovery: mobilty