Crossfit Dublin

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Willie at the top of the muscle up

Next available Crossfit 101
Blackrock – Tuesday 29th @ 7.30pm
Grand Canal – Tuesday 29th @ 6.30pm

Workout fo the day:

Technique & Development:
German Volume Press:
10 UNBROKEN Reps, 10 Sets,@ 20×1 60 Sec rest between
50% of 1RM, DO NOT CHANGE LOADS.
If done correctly, you should start dropping reps by sets 6 or 7.

Advanced may run a 7 Rep / 7 Set scheme, with 2 Min. Rest between sets.
Lift @ 70-75% of 1RM.

Part 2

5 Hang power clean 50/35kg at the top of every minute,
followed by AMRAP double unders for the remainder of the minute.
Continue this progression until you have reached 500 double unders or 150 attempts

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