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Workouts for the Week: 11 April 2016

Members Social

If you haven’t already signed up for the members social, please do!  It’s setting up to be a fun-filled Saturday out to Awesome Walls on the 30th April followed by some well deserved pints with great people.  Sign up is on the gym whiteboard.  It’s a fantastic way to meet new people and get involved in the Crossfit Cork community!

Monday 11 April 2016

Strength

Fitness:  Backsquat 3×5

Performance:  Backsquat 20 reps with 10 rep weight

Conditioning

6 Rounds

Every 90 secs complete:

3 Push Jerk

6 Strict Pull ups

3 Broad Jumps

 

Tuesday 12 April 2016

Strength

Catch up on Mondays back squat or work on some Olympic Lifting Clean technique

Conditioning

Partner workout – one partner working at a time

20 min AMRAP

Buy-in:  200m Farmers walk

10 KB swing

10 Box step-ups

200m Run

 

Wednesday 13 April 2016

Strength

Fitness:  Floor Press 3×5, Deadlift 1×5

Performance:  Floor Press 3×5, Rack pulls from knee 3×5

Conditioning

3 Rounds the Chief:

3 min AMRAP

3 Power Clean

6 Push up

9 Squat

Rest 1 minute

 

Thursday 14 April 2016

Strength

Catch up day for the Wednesday floor press and deadlift

Conditioning

Catch up on the conditioning from Wednesday or complete Fridays if you’re not going to make it.  Otherwise, enjoy a lovely little mash-up that will be written up on the whiteboard!

 

Friday 15 April 2016

Strength

Fitness & Performance:  Snatch 5×2

Front Squat 3×5

Conditioning

30 Wall ball

20 T2B

20 Wall ball

15 T2B

10 Wall ball

10 T2B

 

Saturday 16 April 2016

Don’t forget that the Olympic Lifting class runs every Saturday at 10:00 and is suitable for all levels.  It’s a great chance to spend some focused time on some of the more technical movements with a great crew of people, you might even have a little fun!

Follow that up with a conditioning class on Saturday at 11:00 to really build up an appetite for some weekend rest!

Sunday 17 April 2016

The gym is open from 10:00 to 12:00 to do the lifts for Monday 18 April if you know that you’re not going to make it, hit up the conditioning you may have missed or work on some personal goals in open gym.

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