A. Snatch Drills
B. 3 Attempts at Max Narrow Grip Pull-ups
Rest as required between sets
Record total reps
Scale with band or rings
C. Each Minute on the Minute for 10mins
2 Snatches*
10 Pushups
*Weight decided by athlete
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A. Bulgarian Squat – 5, 5, 5, 5, 5 – Each Leg
Compare with http://www.crossfitreturn.ie/250912-crossfit-return-cork-bulgarian-time/
B. Glute bridges on plates – 10, 10, 10
C. 9min Amrap
25 Squats
15 KB Swings 24/16kg
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A. Turkish Get Up – Lift an object 3 times with each Arm
B. 15min Amrap – Partner Wod
C. Partner Challenges
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A. Box Squat – 2, 2, 2, 2, 2, 2
B. 5 Rounds For Time
10 Front Squats 62.5/40kg
25 KB Swings 24/16kg
C. Finisher
Don’t forget to check out the challenge board a few new ones up and keep practicing for those goals!!!
A. Push Jerk – 3, 3, 3, 3, 3
B. 10min Amrap
4 Power Snatches 50/35kg
6 Chest Bar Pull-ups
8 Hand Release Pushups
Inventive way to hold on to your KB
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A. Doubleunder Challenge – 4min Amrap of Doubleunders, Attempts or Single Skips
B. For Time:
6 Lane Runs
20 Push Press 50/35kg
20 Front Rack Lunges 50/35kg (10 Each Leg)
20 Burpees
4 Lane Runs
14 Push Press 50/35kg
14 Front Rack Lunges 50/35kg (7 Each Leg)
14 Burpees
2 Lane Runs
8 Push Press 50/35kg
8 Front Rack Lunges 50/35kg (4 Each Leg)
8 Burpees
Andrew fell asleep in bed and woke up in the gym for big Wednesday, surely a nightmare!
A. Clean Drills
B. “Elisabeth” – For Time
21-15-9
Clean 62.5/40kg
Ring Dips
All movements can be scaled
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A.
Back Squat – 7, 7, 7, 7
1 Leg RDLs – 7, 7, 7, 7 Each Leg – Focus is on balance
B. 2 Rounds
2 Lane Runs
50 Lunges
2 Lane Runs
25 Pull-ups
