A) 3 minute TC
90 Double Unders then AMRAP wall climb
B) deadlift 5x5
C) 4x3 min AMRAP
10 kb swing
10 press ups
10 box jump
D) Prowlers
20140814 Thursday
A) Cones
B) Strict Press 4x4
C) Conditioning
4 rounds
10 power clean 60/50/40
10 deadlifts 60/50/40
run 200m
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
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 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
21-15-9
Deadlift
Double Unders
then AMRAP
Cindy
When training, the correct workout gear us all important!
20140722 Tuesday
A) Guided Mobility
B) Deadlift 4,3,3,2,2
C) Conditioning
30 burpee box jumps
30 KB C&P
30 burpee box jump
