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Workouts for the Week: 18 April 2016

Members Social

Just a reminder, the members social is scheduled to be a great Saturday afternoon to Awesome Walls on the 30th April at 12:00 followed by some delicious beverages at a location to be decided!  It’s not too late to sign up on the whiteboard.  Cost is €10 per person (what a bargain!!).  Just pop the cash in the envelope on the whiteboard and jot down your name on the envelope.

It’s a fantastic way to meet new people and get involved in the Crossfit Cork community!

Monday 18 April 2016

Strength

Fitness & Performance:  Floor Press, work up to 1 rep max

Conditioning

‘Religion’
5 Rounds
Max Reps Body Weight Back Squat
7 Burpee Box Jumps

Tuesday 19 April 2016

Strength

Catch up on Mondays floor press or work to 1 rep max Power clean

Conditioning

Catch Up on Mondays ‘Religion’ or complete ‘Annie’.  Recovery conditioning will also be available for anyone still feeling it from Mondays workout.
‘Annie’
50-40-30-20-10
Double-Unders
Sit-Ups

Wednesday 20 April 2016

Strength

No strength of skill work today to allow enough time to complete the conditioning.

Conditioning

~UPDATE~ Eva has been benched in support of Nicole! ~UPDATE~
‘Nicole’
20 minute AMRAP
400m run
Max rep pull ups 

Thursday 21 April 2016

Strength

Catch up on Mondays, Tuesdays or Fridays strength work.

Conditioning

Catch up on ‘Eva’ from Wednesday.  Otherwise, enjoy a lovely little mash-up that will be written up on the whiteboard!

Friday 22 April 2016

Strength

Fitness:  Front Squat 3 Rep Max

Performance:  Front Squat 1 heavy single

Conditioning

‘Diane’
21-15-9
Deadlift 100 KG
HSPU

Saturday 23 April 2016

Drop in at 10:00 to the Olympic Lifting class if you’re looking for a great way to kickstart the weekend.  There’s a fantastic atmosphere and it’s suitable for all levels.  It’s a brilliant chance to spend some time on technical movements in the company of some fun people.

 

The Conditioning Class at 11:00 is sure to make you break a sweat and is a great way to round out a week of training (or justify a couple of weekend indulgences!).  Drop in to see what its all about and give it a go!

Sunday 24 April 2016

Sunday is funday at CrossFit Cork with the gym open from 10:00 to 12:00.  Hit up some of the conditioning that you may have missed during the week, work on some personal goals or skill work, or even work on some stickier mobility issues that you’ve been having.  As with all weekend classes, this class is suitable for all levels.

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