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info@crossfitcork.ie

Kev: 083 3440654 | Joe: 087 9322008

Monday
Performance

Strength
Back Squat
1RM

Conditioning
“Helen”
3 Rounds for Time:
Run 400m
21 KB Swings 24/26kg (Full)
12 Pull Ups

Fitness

Strength
Back Squat
3RM

Conditioning
“Helen”
3 Rounds for Time:
Run 400m
21 KB Swings 24/26kg (Full)
12 Pull Ups

Novice

Strength

Back Squat
5RM

Conditioning
“Helen”
3 Rounds for Time:
Run 400m
21 KB Swings (Full)
12 Ring Rows

Tuesday
Performance

Strength
Power Clean
1RM

Conditioning
“DT”
5 Rounds for Time:
12 Deadlift (70/47.5kg)
9 HPC
6 Push Jerks
Fitness

Strength
Power Clean
3RM

Conditioning
“DT”
5 Rounds for Time:
12 Deadlift (45/30kg)
9 HPC
6 Push Jerks

Novice

Strength
Hang Power Clean
5RM

Conditioning
“DT”
5 Rounds for Time:
12 DB Deadlift
9 DB HPC
6 DB Push Press

Wednesday

Strength
Push Press
1RM, 3RM, 5RM

Conditioning
KB Complex (24/16kg DO NOT DROP KB)
“9 Minutes from Hell”
Single Arm Swing (30s left + 30s right)
Single Arm High Pull (30s left + 30s right)

Clean (30s left + 30s right)
Snatch (30s left + 30s right)
Reverse Lunge (30s left + 30s right)
Strict Press (30s left + 30s right)
Goblet Squats (30s)
Russian Swing (30s)
Plank (30s)
Russian Swing (30s)
Plank (30s)
H.R. Push Up (30s)

Thursday
Performance

Strength
Front Squat
1RM
Floor Press
1RM

Conditioning
500m Row

Fitness

Strength
Front Squat
3RM
Floor Press
3RM

Conditioning
500m Row

Novice

Strength
Front Squat
5RM
Floor Press
5RM

Conditioning
500m Row

Friday
Performance

Strength
Deadlift
1RM

Conditioning
“Cindy”
20 min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

Fitness

Strength
Deadlift
3RM

Conditioning
“Cindy”
20 min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

Novice

Strength
Deadlift
5RM

Conditioning
“Cindy”
20 min AMRAP
5 Ring Rows
10 Box Push Ups
15 Air Squats

Saturday

Lifting
1RM Snatch
1RM C&J

Conditioning
“Filthy 50”
For time:
50 Box Jumps
50 Jumping pull-ups
50 KB Swings 24/16kg
50 Walking Lunges
50 Knees to Elbows

50 Push press 20/15kg
50 Back Extensions
50 Wall Balls
50 Burpees
50 Double Unders

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