20140731 Thursday

As July draws to a close, the focus at Crossfit HG3 is a cheeky little barbell complex. Following that, a patner workout which sees rowing, lunging and moving dumbells overhead. Enjoy!

A) extended warm up

B) Barbell Complex  

1 deadlift

1 hang power clean

1 front squat

1 shoulder to overhead

Within 10mins find max, then pull back aprx 10% then 4x1 omem

C) Conditioning

12 min For distance

1 partner rows while the other OH lunges 1Om, 20 dumbell G2OH, OH lunges 10m

Then swap over.  

Your score is the distance rowed. 



Strength is a choice…choose to be strong

20140729 Tuesday

A good opportunity today to work on your Power Clean and Jerk, especially if you haven't been able to make the Barbell Club. Follow that with a little triplet ... just to get the blood flowing - Enjoy! Remember you can post times and comments against these posts.

A) In Pairs 3 min AMRAP Burpee Ball Pass

B) OMEM 12 mins Power Clean x 2 + Jerk

C) Conditioning

4 Rounds  kg- 20/15/15

10 Plate Jump Burpees

20 Plate Sit Ups

30  G2OH



Strength is a choice…choose to be strong