.

Warm up / mobilisation

.

Buy in

.

8 MINS SKIPPING

on min of every min 3 burpees

every mistake 3 press ups

.

Strength / Skill focus

.

Spit Jerk

work up to 1 RM

.

WOD

.

15 min AMRAP

.

5 ring dips

10kb swings 16/24

15 box jump 24/20

.

Warm up / Mobilisation

.

Buy in

.

20 DU

10 SQUATS

30 DU

10 SQUATS

40 DU

10 SQUATS

.

Skill / Strength

.

Grip strength

then

Strick pull up

max reps x 5 ,

rest 1 min between sets

.

WOD

.

21-15-9

.

squat clean 40/30

press up

.

Time to meet the Doctor ….

.

Tabata This

.

8 rounds of 20 seconds work 10 seconds rest per exercise.

1 minute rests between exercises

.

Row
Pushup
Squat
Pullup
Situp

.

Backsquat

3-3-3-3-3

.

5 Rounds

.

5 x Deadlift  100 / 80 kgs

10x Burpees

REST DAY !

.

Train your weakness / Practice new skills / Work on mobility / Catch up on a missed workout / expand your knowledge………….

.

.

Hollow rocks Kipping Practace, ring dips

.

Cindy

.

20 m AMRAP

.

5 Pull Up

10 Press Up

15 Squats

.

.

Sam Briggs, David Foster & Jon Gilson from Again Faster drop in to CrossFit HG3 with Karl Steadman & Carl Dickson! Good times !

.

Deadlift

5-5-5-5-5

.

5 rounds of

.

10x Push press (50kg/30kg)

11x KB swings (24kg /16kg)

12x Box jumps (24 inch)

.

Well done to Chloe Barrett On passing her Level 1 CrossFit Coaching Cert this weekend! Awesome work Chloe well done !

.

.

Perform 2 x Clean & Jerk on the minute every minute for 10 minutes

60kg / 40kg

.

WOD

.

4 Rounds for time

.

Wall Ball (9 / 7 kgs)

21-15-9-4

Burpees

4-9-15-21

.

8 rounds

.

Hands cannot leave bar for duration of WOD

.

8x Deadlift (50kg/30kg)

8x Hang power clean

8x Push-ups (on bar)

.

Tekkers

.

Press

1-1-1-1-1

.

WOD

.

5 rounds

.

50-40-30-20-10x reps

Walking lunge steps

Sit-ups