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9/4/13 – CrossFit Return Cork – Power Clean Tuesday

A. Clean Hi-Pulls – 5, 5, 5

Use this movement as a part of your warm-up, focus on making the movement explosive and keep it as close to the body as possible

B. Power Clean – 3, 3, 3, 3, 3

Reps must be touch and go

Perform 20 Band pull aparts after each working set

Compare with http://www.crossfitreturn.ie/231012-crossfit-return-cork-power-cleans/

C. For time

21-15-9

Front Squats 50/35kg

Bar Hop Burpees

Anyone who did last Friday’s workout will appreciate how good these guys are.

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5/4/13 – CrossFit Return Cork – Open Wod 13.5

Last of the Open Wods, a short but pretty tough workout. Remember we are having a BBQ and a few beers after the last class, everyone is welcome!!!

A. 4min Amrap

15 Thrusters 45/50kg

15 Chest To Bar Pull-ups

If you complete 90 reps (3 rounds), the time is extended by another 4 minutes, if you complete another 90 reps in that 4 minutes then your time will be extended by another 4 minutes.

As this is pretty short and we have time we will aim to do another workout.

B. Partner Wod – Check the Board

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4/3/13 – CrossFit Return Cork – Oly Thursday

A. Snatch Balance – 3, 3, 3

Use this movement as a part of your warmup, you should be fast under the bar and strong when you catch the bar. Only add weight if you are competent at this movement.

B. Hang Snatch + Overhead Squat – 5x(1+1)

Perform 5 sets of one of each

C. 8min Amrap

7 Dynamic Pushups

7 Jumping Lunges each leg

5 Toes to Bar/10 anchored situps

 

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