Hi Team HG3, I want to try something a little different with posting the weeks programming. The idea of this is not so that you can cherry pick but to try and allow you to plan your training and recovery better. For the next few weeks, up until Easter, I am going to post up the week's sessions in advance. When I refer to 'Personal Mobility', please pick something that you need to work on or will assist you in the day's session. This can be done as soon as you arrive, before the breifing. I hope that you find this useful ... feedback welcome.
2015 WK 11
20150309 | Monday
A. Personal Mobility
B. 3 rounds form
12 Lunges
12 Back Ext.
C. BackSquat
5,5,5,3,3,3
D. Workout
6 minute AMRAP
18 KB Swing
20 Double Unders
20150310 | Tuesday
A. Barbell Complex
B. CrossFit Open WoD
15.2
20150311 | Wednesday
A. Personal Mobility
B.
i)Front Squat 3,3,3,1,1,1
ii) Strict Press 3,3,3,1,1,1
C. 4 min AMRAP
Burpees
20150312 | Thursday
Accumulate
90 Seconds Planks
90 Seconds L sit (Rings or Box or Bar)
90 Seconds Plank
18 Minute AMRAP
200m Run
20 Squats
200m Run
20 Burpees
200m Run
20 Sit Ups
200m Run
20 Press Ups
20150313 | Friday
A. Personal Mobility
B. AMRAP 3 minutes
10 Skaters
1 Burpees
C. Deadlift
3,3,3,1,1,1
D. Workout
4 Rounds
10 Shoulder to Overhead 50/35
10 Box Jump
Tom and PJ
