CFD – Weekly Workouts Posted

 In WOD

Doney and Willie who completed their 1st half iron man in a record time of 6.01. A great day for the lads

REMINDER :If you ever  have anything you would like CFD to know about , help you with or answer a concern you are having please please do not hesitate to contact us at info@crossfitdublin.Have a great productive week.Get after it…

Workouts for the week

Monday
Strength:
Five sets of:
Back Squat x 4-5 reps @ 30X1
(as heavy as possible)
Rest 20 seconds
Strict/Kipping Handstand Push-Ups x 10-15 reps or
Wall Climbs x 4-6 reps
Rest 3 Minutes- MOBILISE HIPS !!!

WOD
For time:TEST
Row 1000 Meters

Tuesday
Strength
4 sets
A.3 Push Jerk – Heavy but 3 rep max
Rest 2
A1. 60-90 sec side plank – alternate side each round
Rest 2

WOD
5 rounds
7 thrusters 60/42.5
40 Double Unders

Level 2 42.5/30
Level 1 35/20
ADV 70/50

Wednesday

Customs Goals Training

+

WOD

Aerobic Power , Strength Endurance
Unbroken ladder – once you pick up, set has to be unbroken.Watch video for demo
10.9.8.7.6.5.4.3.2.1
Power clean 50/35
Kb swings 32/24

Level 1 40/30
Level 2 35/22.5

Thursday

Strength
Four sets of:
Ring Rows x 10-12 reps @ 2111
(get as horizontal as possible)
Rest 90 seconds
Front rack Walking lunge x 20
Rest 90 seconds

WOD
Three rounds for time of:
15 Burpees
30 Wall balls 10/6kg

Friday

WOD
3 Rounds
Run 800m
rest 2 minutes
Run 400m
rest 1 minute
Run 200m
Rest 3 minutes

Level 2- 2 Rounds
Level 1- 2 Rounds 400,200,100m

Use a white board and keep track of your times. Make sure you rest the exact amount of time allotted. Subtract 15 minutes for your total time (if RX).

Saturday

WOD

Teams of two must complete the following as quickly as possible:
1500 Meter Row
50 Truster 45/30
100 Pull-Ups
200 Anchored Sit-Ups (your partner will anchor your feet)
1200 Meter Run

The above tasks are totals for the team of two. Partition reps as you see
fit, but only one partner can be working at any given time.

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