2015 WK 42

 

20151012 | Monday - Strength and Conditioning

Warm Up

Strength

Push Jerk

3-3-3-1-1-1

Workout

6 minute AMRAP

20 Squats

10 Pull ups

5 Burpees

20151013 | Tuesday 45 min conditioning class

24 Min AMRAP

20 Lunges 

30 Hang Power Clean 50/35

40 KB Swing

20 Box Jumps

30 G@OH

40 KB Swing

20 Deadlift 50/35

30 Sit Ups

40 KB Swings

20151014 | Wednesday - Strength and Conditioning

Warm Up

Strength

Deadlift

3-3-3-1-1-1

Workout

6 minute AMRAP

30 Double Unders

20 KB Swings

20151015 | Thursday - Barbell Complex

Warm Up

A.In 5 minutes fin max weight for the day 

Hang Power Clean x 2 + Front Squat x 1

Rest 

B. Then 10 OMEM @ 75% of above

Hang Power Clean x 2 + Front Squat x 2

C. Workout

In pairs row max distance in 8 Minutes

20151016 | Friday - Strength and Conditioning

Warm Up

Strength

Front Squat

3-3-3-1-1-1

Partner Workout

6 Rounds

30 S2OH

30 Double unders

30 Wall Balls

30 Double unders

Friday Finisher 

Prowlers

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Andy Ruddick

Rudds is Co-owner of director of training at CrossFit HG3. He is a Level 2 Olympic Weightlifting Coach, Crossfit Trainer and Personal Trainer. He also runs HG3 Kids programme from their Strength and Conditioning facility in Pannal, Harrogate.


Strength is a choice…choose to be strong