20140807 Thursday

Just three days to go until the Eropean Inferno, so why not use the skill session to practice any movements you are not sure of or work on stratergy -  Enjoy!

A) 4min TC  

3 rounds Cindy, then AMRAP burpees

B) work on skills  

C) Conditioning

2 rounds

Run 450 m

12 deadlifts

21 box jumps  




Strength is a choice…choose to be strong

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 Wednesday

Wednesday at CrossFit HG3 sees us working on some glute activation before turning our attention to our strength element, back squats. Today we will be do 5x5, so work up to about 75% of your 1RM then a further 5 at the same weight.  As ever remember form is paramount! Our conditioning element sees a cheeky couplet for 21-15-9 before repping out the rest of the time cap with rounds of Cindy - Enjoy!

A) Glute Activation Work 

B) Back Squat 5x5

C) Conditioning 

12 Minute Time Cap



Double  Unders

then AMRAP



When training, the correct workout gear us all important!

Strength is a choice…choose to be strong