2015 WK 24

 

20150608 | Monday 

A. 

20 Double unders

15 Burpees

20 Double Unders

12 Burpees

20 Double unders

9 Burpees

B. Deadlift

5-4-4-2

C. Work Out

3 rounds 

30 KB Swing 

10 Box Jumps 

20 Push Press

runn 200m 

20150609 | Tuesday

A. Barbell Complex

B. 8 Minute AMRAP

20 G2OH

12 T2B

20 OH Lunges

20150610 | Wednesday

A. 3 x 3 minute Amrap 

Run 200, then for the rest of the time Burpees

B. Front Squat

5-3-3-3

C. Fran 

21-15-9

Thruster 

Pull ups

20150611 | Thursday

Run 400m

50 Squats

25 Push Press

50 Sit ups

25 Hang Power Clean 

50 Squats

25 Pull Ups

50 Sit Ups

25 Front Rack Lunges

Run 400m  

A. Partners

4 rounds 

P1 - 20 Wall ball 

P2 - Burpee

then swap over

B. Push Jerk 

5x3 

C. 8 min AMRAP

12 Deadlift 60/40

12 Box Jumps

Row 200m

 

 

 
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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