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20/3/13 – CrossFit Return Cork – Big Wednesday

A.

7min Amrap

7 Clusters 42.5/30kg

14 Doubleunders

Rest 3mins

7min Amrap

7 Hang Power Snatch 42.5/30kg

7 Pull-ups

Rest 3mins

7min Amrap

7 Lunges Each Leg 42.5/30kg

7 Burpees

Record total complete rounds.

Weight can be changed between each round for each movement.

B. Finisher

We might have to try this one in open gym sometime!

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16/3/13 – CrossFit Return Cork – Pre Paddy’s Day Banter

Reminder – The gym is closed this Monday the 18th due to the Bank Holiday.

There is bit of CrossFit tradition on Paddy’s Day that they do Murph, one of the most well known of all the Hero workouts. There will be two options of full Murph or half Murph. You can pick either.

Please note full Murph is not a short workout, it is type of workout that you will rarely see in the gym due to the length but with the weekend that is in it we will make an exception.

I am pretty sure a few drinks on Saturday night will taste all the nicer after doing this one so enjoy it and have a great Paddy’s Weekend as it is well deserved! You have all put in a serious amount of work since Christmas!!

A. Murph

13 Lane Runs

Then

100 Pull-ups

200 Pushups

300 Squats

Then

13 Lane Runs

Or Half Murph (I’d pick this one but I don’t have to as I am in Belfast at a course)

6 Lane Runs

Then

50 Pull-ups

100 Pushups

150 Squats

Then

6 Lane Runs

Note – The reps can be broken up any which way you like and do not have to be done in the order above.

13.2 Done!!!

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15/3/13 – CrossFit Return Cork – 13.2

Well here is round two of the Open, a workout that has been designed to see how big your engine is and how long you can keep going at it fast.

Again the workout will be done in two waves, everyone will have a judge to count their scores so you don’t have to worry about counting during the workout. Don’t worry if you think the weights are too heavy they can be scaled easily. The only people who have to do those weights are the ones registered for the Open.

Anyone who has done 13.1, give this one a go too too and to the rest I can’t recommend enough that you give the Open workouts a go.

Best of luck to all our members registered for the Open!

A. 10min Amrap

5 Shoulder to Overhead 52.5/35kg

10 Deadlifts 52.5/35kg

15 Box Jumps 24/20″

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12/3/13 – CrossFit Return Cork – Power Snatch

A. Power Snatch and Overhead Squat – 5x(2+2)

Perform 5 Sets of 2 Power Snatches followed by 2 Overhead Squats. Slowly increase the weight across the sets. If flexibility is an issue with the overhead squat spend extra time mobilising what catches you. If you don’t fix what is catching you, you will find it very difficult to improve at these two movements.

B. Snatch Hi-Pulls – 3, 3, 3

Use weight that you finished on in part A and focus on being as explosive and aggressive as possible.

C. Each Minute on the Minute for 10mins

5 Shoulder to Overhead

5 Lateral Burpee Bar Hops

 

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