A) Cones
B) Strict Press 4x4
C) Conditioning
4 rounds
10 power clean 60/50/40
10 deadlifts 60/50/40
run 200m
20140805 Tuesday
A great opportunity today to work a liitle mobility then you clean complex in ready for the inferno.
A) Mobility
B) OMEM 12 mins
clean + hang clean
C) Conditioning
6 min AMRAP
32 double unders
16 G2OH 20/15
8 T2B
D) prowlers
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.
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
