2015 WK 41

 

20151005 | Monday 

A. 4 min AMRAP

2 Wall Climbs

8 Burpees

B.Front Squat 

5-5-5-3-3-3

C. Work Out 

12 min AMRAP

20 KB Swing

10 Box Jumps 

10 Bar Thrusters

20151006 | Tuesday 45 min class

24 Min AMRAP

5 Clean & Jerks 60/40

10 KB Swing Heavy 32/24

15 T2B

20 Box jumps

25 Sit ups

30 Burpess

25 Sit Ups

20 Box Jumps

15 T2B

10 KB Swing Heavy 32/24

5 Clean & Jerk 60/40

Run 1 Lap

20151007 | Wednesday

A. Ladder Drills & Roll

B. Push Jerk

5-5-5-3-3-3

C. WorkOut 

8 min AMRAP

20 Double Unders

5 Deadlift (70% Max)

20151008 | Thursday

A. Rowing Sprints 4 x 400

B. 14 minutes OMEM

E: DL, HPC,FS,FS

O: 30 Seconds Burpees

C Workout

4x3min AMRAPS

10 KB Swing 24/20

10 PLYO Lunges 

20151009 | Friday

A. 4 min AMRAP

20 DB G2OH

20 Sit Ups

B.Deadlifts

5-5-5-3-3-3

C.Partner Workout

Assessed the following ladder as far as you can in 10 minutes

2,4,6,8,9,10…..

Pull Up s

Burpees

Hang Power Cleans

D. 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