2015 WK 45


Back to the strength work for the next 4 weeks. We are going to be working on our back squats, press and hang power cleans. I will be adding in some more stabilisation/ activation work in our openers and will be trying a few new ideas in our workouts as well. Hope you enjoy the next few weeks!

20151102 | Monday

Warm Up


Back Squat



5 Rounds

20 Push Press

20 Box Jumps

40 Double Unders

Rest 60 seconds between rounds


aims -

go unbroken

Consistent times per round



20151103 | Tuesday 45 min conditioning class


6 Deadlift b/w

9 Box Jumps

12 Burpees

15 G2OH


18 minute AMRAP


20151104 | Wednesday


Warm Up

Ladder Drills





4 x 3 minute AMRAPs


20 Wall Balls

10 Burpees


20151105 | Thursday


Warm Up

A. In 10 minutes find max bear complex

B. At aprox 80% bear complex OMEM 12 minutes

C. Workout

3 Rounds

30 KB Swings

30 OH Lunges


20151106 | Friday


Warm Up

In pairs 90 seconds row each for 12 minutes


Hang Power Clean


Partner Workout

15 min Time Cap


100 pull ups

200 Press Ups

300 Squats


Friday Finisher



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