2015 WK 15

20150406 | Easter Monday 


20150407| Tuesday

A. Opener

Run 200m


3 rounds 

12 Squats 

12 Sit ups

12 Tuck Jumps

Then 30 double unders

B. OMEM 12 minutes

Hang Power Clean x3 - 60/30

** scaling option 12 kb swing + 2 burpees**

C. Helen 

20150408 | Wednesday

A. 3minute AMRAP

8 G2OH

12 OH Lunges

B. KB skills 

Novice - Clean and Press Tekkers

Intermediate - Clean & Press Ladder

Ascending the ladder

2L 2R

4L 4R

6L 6R

8L 8R

10L 10R

Rest - then descend the ladder 

C. 12 minute AMRAP

24 Box Jumps 

12 OH Squats

6 T2B

20150409 | Thursday

A. Cone touch

B.  6 x 400 rowing sprints

C. 3 rounds

12 Push Press

6 Burpee Bar Jumps

20150410 | Friday

A. Extended Warm up

Focus on mobility for the squat

B. Back Squats

Work up to aprox 70%* then 

1 set for 20 reps

*use common sense on the weight, if you haven't squatted regularly lately, scale the weights down ... Unless you don't need to walk over the weekend.

C. 6 minute Partner AMRAP

20 ball pass sit ups 

20 burpees


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