Please note that we are closed this coming Bank Holiday Monday. Enjoy the Easter Break!
A.
Push Press – 3, 3, 3
Split Jerk – 3, 3, 3
Perform 5 wide grip strict pull-ups after each working set
B. 2 Rounds for Reps
2mins of Wall Balls 10/7kg
Rest 30secs
2mins of KB Swings 24/16kg
Rest 30secs
2mins of Leg Raises
Rest 30secs
C. Finisher
A. Good Friday – There is a workout programmed which you can do or you can practice skills or do your own Wod.
See Full Workout
A. Open Wod 13.4
7min Amrap
3 Clean and Jerks 62.5/40kg
3 Toes to Bar
6 Clean and Jerks 62.5/40kg
6 Toes to Bar
9 Clean and Jerks 62.5/40kg
9 Toes to Bar
Keep adding 3 reps every round
Any type of clean and jerk can be used to get the bar overhead
To scale toes to bar we will be using double situps
Opening hours over the next couple of days
Only 12.30pm to 1.30pm this Friday the 29th.
9.30am to 10.30am for the normal class and 10.30am to 11.30am for Open Gym on Saturday the 30th.
Closed on Monday the 1st of April.
Enjoy the Easter Break.
Bored of doubleunders, try these……
See Full Workout
Note we will be doing the Open workout 13.4 tomorrow instead of Friday as it is Good Friday and the start of the long weekend.
A. 5 Rounds
In 5mins complete
10 Pull-ups
10 Box Jumps 24/20″
10 Front Squats 50/35kg
3 Lane Runs
Then Rest for the remainder of the 5mins
B. Finisher
See Full Workout
A. Tall Clean – 5,5,5
Pause for 3secs at the bottom of each rep
B. Clean – Find your 1 Rep Max
Compare with http://www.crossfitreturn.ie/131212-crossfit-return-cork-clean-1rm/
C. 7 Rounds
30secs of Power Cleans 42.5/30kg
30secs of Burpees
Rest 30secs
Record total numbner of reps
A. Back Squats – 5, 5, 5, 5, 5
Hang a KB from each side with a band
After each perform a max side bridge on each side
B. 1 attempt at max pull-ups
Compare with http://img43.imageshack.us/i/dsc1338zd.jpg/
C. 7 Rounds for Time
15 Russian Swings 24/16kg
10 Pushups
Then perform 2mins of max Doubleunders/skips
Lazy Sunday Tv
See Full WorkoutA. Pendlay Row – 10, 10, 10, 10
Perform 5 Turkish Getups after each set
B. Partner Wod
13.3 Done!!!
See Full Workout
13.3 has been announced at it is a repeat of one of last years. It involves a movement (Wall Balls) that we have not spent much time on but no better way to be introduced to them. As I say every week I can’t recommend enough that you try the Open workouts as it introduces you to a whole other part of CrossFit. The last two weeks have been brilliant as the buzz in the gym is something different with the Open. Best of luck to all the athletes registered for the Open. The workout can be easily scaled for the rest so don’t be worried about the movements. Again we will be counting and judging for eachother so all you have to worry about it getting the work done!
A. 12min Amrap
150 Wall Balls 10/7kg
90 Doubleunders
30 Muscle Ups
See Full Workout
A. Tall Snatch – 5,5,5
Focus on speed under the bar and catching the bar in a good position, it is not for weight
Hold for a 3sec pause at the bottom of each rep
B. Snatch – Work to a solid 1 rep
Do not go heavy on this movement unless you are confident and proficient with it. If you are still new to the movement concentrate on technique and getting in the best positions.
C. 6 Rounds For Time
10 Box Jumps 24/20″
10 Toes to Bar/20 Situps
See Full Workout
