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Crossfit Central pumping

Notices:

There has been good interest shown in the “run for mark in the dark”.We have a group of 5 so far.If your interested please register online at www.markpollocktrust.org. and let us know you have so we can make arrangements for CFD athletes to run it together.

Crossfit Dublin 101 vouchers for family and friends this Xmas:

We will have Crossfit 101 vouchers (8 sessions)for current and past members to buy for friends and family.To say thanks for your support we will be selling them at €150(Value €200) to you.They are available form both gyms Central and Blackrock or by emailing info@crossfitdublin.ie.

Have a great week and train hard

Michael

Workout of the Day
TESTING DAY – Please follow prescription and report scores. We use this data to track our athletes’ progress.
PART ONE
Fives sets of:
Back Squat @ 30X0 tempo
Rest 2 minutes
Strict ring/bar dips x Max Reps(beginners use spotter instead of bands)
Rest 2 minutes

For the back squat, use a high-bar position and perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight;

Rest between 8-10 minutes between your last back squat and Part Two, but leave the weights on the bar when you finish, you’ll come back to this.

PART TWO
One Set for Max Reps:
85% Back Squat x Max Reps @ 30X0 Tempo
* Load your bar with 85% of today’s 1-RM back squat weight and perform as many reps as possible.

Below is a great tool for you guys to use before you get to the gym tomorrow to figure out a potential 1 rm back squat

http://www.exrx.net/Calculators/OneRepMax.html

“The trouble with not having a goal is that you can spend your life running up and down the field and never score.”

Bill Copeland

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