2015 WK 22

 

20150525 | Monday Bank Holiday

6pm class

In Pairs 3 rounds / time capped

Run 200m together

60 KB Swings

50 box jumps

40 Sit Ups

30 OH Lunges

20 Press Ups

10 clean 60/40

20150526 | Tuesday

A. 15-12-9

Wall Balls

Burpees

B. In 15 minutes find Max x3 backsquat for the day

C. Helen

3 rounds

Run 400m

21 KB Swings

12 Pull Ups

20150527 | Wednesday

A. 3 minutes 

12 G2OH

6 Burpee Plate Jumps

B. Barbell Complex

C. 8 minute AMRAP

12 Thrusters 40/20

10 Bar Jump Burpees

20150528 | Thursday

15 minutes KB skills - Turkish Get Up

AMRAP 20 minutes

15 Push Press

30 Burpees

15 G2OH

30 Double Undes

15 Wall Balls

300 m row

20150529 | Friday

A. Warm Up & ladders

B. Deadlift find heavy 3 for the day (15 mins)

C. 10,8,6,4,2

Front Squat

Box Jump

20 Double Unders

D. Friday Prowler & Tyre Flips to finish 

 

 
image.jpg

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