• Workouts 25th May-30th May

    Training 25th May-30th May from CrossFit Ireland on Vimeo.

    Monday
    Gymnasitcs/Connectivity
    30 Shoulder Taps

    Strength
    Back Squat
    75% x 5 x 3

    Metcons
    12-9-6
    Power Cleans (80/55Kg)
    Bar Facing Burpees
    -rest 5 minutes-
    AMRAP 8
    20 Walking Lunges
    20 Sit Ups


    Tuesday
    Gymnasitcs/Connectivity
    3 Rounds
    3 Wall Walks
    10 Shoulder Raises

    Skill
    2-Position Snatch
    Power/Hi Hang
    *Focus on speed under the bar*

    Metcon
    21-15-9
    Push Press (40/25Kg)
    Pull Ups


    Wednesday
    Gymnasitcs/Connectivity
    4 x 20 seconds on/10 seconds off
    Hollow, then Arch

    Strength
    Front Squat
    75% x 3 x 5

    Metcon
    AMRAP 12
    50 Double Unders
    15 Toes to Bar

    Cool Down
    3 Minutes Handstand Practice

    Thursday
    Thursdays are Correctives, Core, (and ultimately Cardio)
    1A) 90/90 Breathing, 3 x 8 Breaths
    1B) Bretzel, 3 x 8 Breaths

    2A) Shoulder Raises, 3 x 10
    2B) Wall Slides, 3 x 10

    3A) Rockbacks, 3 x 8 breaths
    3B) Half Kneeling Press, 3 x 8

    4) 30 Shoulder Shrugs

    5) Pull Up Lever Practice

    6) 15-18 Weighted Chin Ups, 3-5 sets to accomplish


    #GreenFriday
    Gymnasitcs/Connectivity
    5 Minutes Max Distance Handstand Walk

    Skill
    Paused Clean
    Work up to a heavy single for the day
    *Pause in Power Position*

    Metcon
    Every 3 Minutes for 5 Rounds
    15 Kettlebell Swings
    12 Wall Balls
    *Aim to complete each round unbroken and as fast as possible (ideally in 60-70 seconds)*


    Saturday
    Skill
    1RM Power Clean & Push Jerk

    Strength
    Back Squat
    (Almost) 5RM
    *You should feel you’ve at least 2 more reps in the tank*

    Metcon
    “Nancy”
    5 Rounds
    400m Run
    15 Overhead Squats (45/30Kg)

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