Workouts for the Week

 In Crossfit, WOD

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The Open is starting Friday! Have you signed up? Cost: €20

What you get:
-A Perpetua CrossFit Open 2015 T-shirt!!
-A FREE drink in the Bath Pub every week.
-Eligibility for prizes for top scorers, most inspirational athletes and most inspiring supporter!!!
-Lots of fun, music, drinks etc – great time for some community bonding!!
B.Y.O.B., friends and family welcome
-Your name will be on the in-house leader board
-Sponsored by some great healthy food and drink companies to be announced this week!!

Sign up here: https://crossfitdublin.sites.zenplanner.com/sign-up-now.cfm

Please email admin@crossfitdublin.ie your name and tshirt size request!

Monday

Strength
Five sets of:
Squat Clean & Thruster + 2 Thrusters
Rest 10-15 seconds
Strict Chest-to-Bar Pull-Ups x 6 reps
Rest 90-120 seconds
(Build up to the heaviest clean + thrusters possible over the course of the five sets – e.g., 60 , 65,70,75,80,85kg)

WOD
For time:
Kettlebell Swings x 5 reps
Box Jumps x 5 reps
Kettlebell Swings x 10 reps
Box Jumps x 10 reps
Kettlebell Swings x 15 reps
Box Jumps x 15 reps
Kettlebell Swings x 20 reps
Box Jumps x 20 reps
Kettlebell Swings x 25 reps
Box Jumps x 25 reps
Kettlebell Swings x 30 reps
Box Jumps x 30 reps

Tuesday

OLY Development
Five sets of:
Snatch Technique Work x 1.1.1
(rest 10 seconds between each single)
Rest 90 seconds

WOD
Three rounds for time of:
10 x Hang Power Snatch (115/75 lbs.)
15 x Ring Dips

Wednesday

Strength
Four sets of:
Strict Weighted Pull-Ups x 2-3 reps
Rest 90 seconds
Front Squat + Jerk
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

Thursday

OLY Development
Five sets of:
Power Clean x 1.1.1
(rest 5-7 seconds between singles)
Rest 2-3 minutes between sets

WOD
Every minute, on the minute, for 16 minutes:
Even minutes – 10 Heavy Kettlebell Swings
Odd minutes – 10 Burpees

Friday

“Friday night lights” @ Perpetua

Crossfit games open 15.1

Saturday

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″/18″)
30 Wall Ball Shots (10/6kg)
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.

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