Crossfit Dublin – Workouts for the week

 In WOD

Remember the last In House , what a day it was !

Workouts for the Thrown down will out next week.Remember to get your self signed up.You can decide your level once you have the workout details.

Monday

Strength

Take 12-15 minutes to work on technique and build to a heavy, but not 1-RM,Split Jerk;

WOD

“Sage”

Two rounds for time of:

20 Thrusters (60/40.)

20 Pull-Ups

20 Burpees

( We will be using this workout as a baseline test.  It will be tested quarterly, go hard so you have a basis for tracking improvement in the year to come.)

Tuesday

Custom goals

+

WOD

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

“Dissecting Kelly”

400 Meter Run

30 Box Jumps (24″/20″)

30 Wall Ball Shots (20/14 lbs.Town – 10/6kg.Blackrock)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

Wednesday

Strength

4 Sets

A1Front squat 2-3 or 6-8 @32×2

Rest 2 mins

A2 AMRAP HSPU @30X1 – or push up progression

Rest 2mins

WOD

TEAM WOD

as many rounds/reps work in 15 min:

row 250 m
15 power snatch 45/30

(one person working at a time)

Level 1 35/25
Level 2 30/20
Level 3 25/15

Thursday

Strength

Four sets of:

Strict Weighted Pull-Ups x 2-3 reps or pull progression

Rest 90 seconds

Front rack lunge – static position

Rest 90 seconds

WOD

Complete as many rounds as possible in 5 minutes of:

10 Pull-Ups

10 Alternating Pistols (or 10 Goblet Squats)

Rest exactly 5 minutes, and then,

Complete as many rounds as possible in 5 minutes of:

10 Toes to Bar

20 Double-Unders

FRIDAY

Strength/skill

Clean bar bell bel complex

A. Clean – 15mins build to a 1RM – rest as needed

WOD

21,15,9 rep rounds for time:

Clean – 60/45

Burpees

Sat

In House Throwdown

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