2015 WK 34

 

2015 WK 34

The Max Effort % for this week are 

5-5-5-3-3-3

55% 63% 70% 77% 85% 93%

20150810 | Monday 

A. 16-12-8

OH Lunges 

Sit Ups

B.Back Squat 

5-5-5-3-3-3

C. Work Out 

3x4min AMRAP

21 KB Swing

12 Burpees

20150811 | Tuesday 45 min class

24 min AMRAP

5 Deadlift (BW)

10 Burpees Bar Jumps

20 Box Jump

30 OH Lunges

40 KB Swing

30 OH Lunges

20 Box Jumps

10 Burpess Bar Jumps

5 Deadlifts

run 450m 

20150812 | Wednesday

A. Warm Up

B. Push Press

5-5-5-3-3-3

C. WorkOut 

50-40-30-20-10

Double unders 

Sit Ups

20150813 | Thursday

A. 200M TYRE FLIP

B.OMEM 12

Hang Power Clean x 3 (80% of Max Effort last week)

C Workout

AMRAP

KB Complex

20150814 | Friday

A.Warm Up

B.Deadlift 

5-5-5-3-3-3

C.Partner Workout

12 minute AMRAP

S2OH

OH Squat

Run 200 (as a pair)

Thruster

OH Lunges

Run 200 (as a pair)

BAR CAN ONLY TOUCH THE FLOOR WHILE YOU ARE RUNNING - IF IT DOES AT ANY OTHER TIME - 5 BURPEES

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