2015 WK 43

20151019 | Monday - Strength and Conditioning

Warm Up

Strength

Deadlift

3-3-3-1-1-1

Workout

Buy in 20 Wall balls 

Then

3 RFT

20 KB Swing

20 Sit Ups

20 Double Unders

Cash Out 20 Wall balls

20151020 | Tuesday 45 min conditioning class

Fight Gone Bad

20151021 | Wednesday - Strength and Conditioning

Warm Up

Strength

Front Squat

3-3-3-1-1-1

Workout

6 minute AMRAP

12 Box Jumps

12 Thruster 40/25

20151022 | Thursday - Barbell Complex

Warm Up

A.In 5 minutes fin max weight for the day 

Hang Power Snatch

Behind Neck Push Press x3

OHS

Rest 

B. Then 10 OMEM @ 70% of above

Hang Power Snatch

Behind Neck Push Press x3

OHS

C. Workout

10 Minute Cindy

20151023 | Friday - Strength and Conditioning

Warm Up

Strength

Push Jerk

3-3-3-1-1-1

Partner Workout

15 Min AMRAP

40 G2OH

40 OH Lunges 20/15

20 T2B

500m Row ( 250 each)

Friday Finisher 

Prowlers

 

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