A) Ladder Drills & Hurdles
B) 15 mins - Establish 3 RM Push Press
C) WoD
3 rounds for time of:
10 Pull-ups 9 Front Squats 60/40 30 Burpees
20131105 Tuesday
A) in Pairs 4 rounds each JYD
B) BS 1X6@65%, 1X6@75%, 1X6@80% 1x4@85%
C) WoD
3 Rounds
10 Deadlift 60/40
10 Power Cleans 60/40
10 Sit Ups
20131104 Monday
A) 4 Min Time Cap
Run 200m
10 Burpees
Run 200m
AMRAP KB swing for the remainder of the time
B)15 Mins
I- establish 3 RM Hang Snatch for the day
N- work on snatch from the hang, tripples
C) WoD
8 Minute AMRAP
20 DU
10 Burpees
5 T2B
20131101 Friday
A) Ladder Drills
B)15 Mins to find Max PC + 2 Jerks for the day
C) WoD
3 Rounds
8 Deadlift
12 Wall Balls
15 KB Swing
20131031 Thursday
A)4 mins AMRAP burpee bar tap
B)Front Squat 4@75% 4@80% 2@85% 2@90%
C) WoD
15-12-9-12-15
Power Snatch 30/40
Box Jump
20131030 Wednesday
A) Stand Sally Up (Flower - Moby)
B) 15 Mins Work on Personal Skills
C) WoD
Tiff
30 Clean n Jerks
OMEM 20 DU
Tonight will be Tiffs last regular Wednesday coaching at HG3.
All the best Tiff and thank you for all your effort and help coaching the Wednesday crew!
20131029 Tuesday
A) 4 Min Time Cap - Run 450m then AMRAP OH Lunges
B) 15 mins to find 3 rep max hang clean
C) WoD
5 rounds
10 G2OH 20/15
15 Sit ups
10 HR Press ups
20131028 Monday
A) 3 Mins in pairs - 2 x Burpee partner jump overs
B) Deadlift 15 mins
5,5,3,3,3
C) WoD
in pairs 6 x 3 min AMRAPS -
- Rolling clock 1 works 1 rests
- partner 2 picks up where partner 1 left off
6 S2OH 50/35
12 DU
15 KB Swing 24/20
20131025 Friday
A)
40 DU, 20 G2OH (15/10)
30 DU,30 G2OH
20 DU, 40 G2OH
B) Back Squat 1X5@65%, 1X5@70, 1X5@75%, 1X5@80%
C) WoD
5 Min AMRAP
20 Wall Balls 10 Down n ups
7pm - CrossFit Harrogate coming to play Dominance WoD 2
20131025 Thursday
A) 3 mins max reps TGU B) I - EMOM for 8 minutes: 2 Power Snatches (deck) @ 75% of 1rm Power Snatch. N- EMOM for 8 minutes: 2 Hang Power Snatches
C) WoD
12 min AMRAP
8 Thrusters 40/20 8 T2B 8 Box Jumps
20131023 Wednesday
A) Run 2 x 450m rest 1:1 B) Ring Dip work & L sit practice
C) WoD
21-15-9
Front Squat 50/80 Burpee
20131022 Tuesday
A) 10-8-6 Squats Sit Ups Press ups B) I - 15 minutes to find a 3 Position Clean + Jerk (Deck, Hang, Hip, then Jerk). N- 15 minutes to work on 3 Position Clean (Hip, Hang, Deck)
C) WoD
3 Rounds
10 Deadlift 12 Pull ups 10 HSPU
20131021Monday
A) In Pairs 90 50 30 DU - one partner skips while the other planksB) Back Squat 1X5@60%, 1X5@65%, 1X5@70%, 1X5@75%
C) WoD
12 min AMRAP
20 KB Swing 10 Burpees 10 KB Lunges
20131018 Friday
A) 3 rounds run 200m 10 Burpees B) Personal Skills day - DU?
C) WoD
9mins Amrap
9 Deadlift 9 Power Clean 9 S2OH
20131017 Thursday
A)90 DU then 2 rounds of 15 Press Ups 15 reverse burpees then 90 DU B) 15 mins Push Press 5x5 70%
C) WoD
3 rounds
10 Box Jumps 10 SDHP
131016 Wednesday
A) 3 minutes partner plate jump burpees B) Front Squats 5x5 at 75%
C) WoD
6 minute AMRAP
8 KB swing 8 pull ups
20131015 Tuesday
A) Accumulate 3 minutes plank then 20 hollow rocks B) 15 mins find
Intermediate - Work up to 80% snatch hang x 3 , then 2x3 at 80% Novice - Snatch tekkers tripples
C) WoD
3 Team WoD 50 Tyre flips 50 Sit Ups 50 G2OH
Every Min the min 3 burpees
20131014 Monday
A) Cone Touch B) Deadlifts -15 mins to - work up to 3x80% then a further 3x3 at 80%
C) WoD
20 Wall Balls then
3 Rounds
20 Double Unders 15 Push Press then 20 wall Balls
20131011 Friday
It's that time of year again!
Happy Bithday Coach PD
A) In pairs complete 2 minutes plank then 2 rounds of 90 DU, 40 Squats, 40 sit ups then 2 minute plank
B) Bar Skills Night - opportunity to work on kips T2B K2E etc
C) WoD
6 minute AMRAP
5 Hang Power Clean 40/50
5 Bar Jump Burpees
20131010 Thursday
A) Ladder Drills
B)
Intermediate 15 Mins to find heavy 3RM OHS for the day
Beginners 15 mins OHS tekkers
C) WoD
5 Rounds
10 Deadlift BW
10 Box Jump
10 Down n ups
