TEST WEEK MARCH 25TH - 31ST - Crossfit Cork

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TEST WEEK MARCH 25TH – 31ST


Posted by: Joe Barry on 25th March 2019

Monday
Performance

Strength
Back Squat
1RM

Conditioning
400m Run
50 Airsquats
40 Sit ups
30 Push ups
20 Pull ups

Fitness

Strength
Back Squat
3RM

Conditioning
400m Run
40 Airsquats
30 Sit ups
20 Push ups
10 Pull ups

Novice

Strength
Back Squat
5RM

Conditioning
200m Run
40 Airsquats
30 Sit ups
20 Push ups
10 Ring rows

Tuesday
Performance

Strength
Power Clean
1RM

Conditioning
Lungs On Fire
400m Run
21 Burpees
200m Run
15 Burpees
100m Run
9 Burpees

Fitness

Strength
Power Clean
3RM

Conditioning
Lungs On Fire

400m Run
21 Burpees
200m Run
15 Burpees
100m Run
9 Burpees

Novice

Strength
Hang Power Clean
2RM

Conditioning
Lungs On Fire
400m Run
21 Burpees
200m Run
15 Burpees
100m Run
9 Burpees

Wednesday
Performance

Strength
Front Squat
1RM

KB Complex
“9 Minutes from Hell” 24/16kg
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)

Fitness

Strength
Front Squat
3RM

KB Complex
“9 Minutes from Hell” 20/12kg
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)

Novice

Strength
Front Squat
5RM

KB Complex

“9 Minutes from Hell” 16/8kg
Single Arm Swing (30s left + 30s right)
Single Arm High Pull (30s left + 30s right)
Clean (30s left + 30s right)
Single Arm High Pull (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)
Box Push Up (30s)

Thursday
Performance

Strength
Push Press
1RM

Conditioning
2K Row
Fitness

Strength
Push Press
3RM

Conditioning
2K Row

Novice

Strength
Push Press
5RM

Conditioning
2K Row

Friday
Performance

Strength
Deadlift
1RM

Conditioning
Grace
For Time:
30 C&J 60/45kg

Fitness

Strength
Deadlift
3RM

Conditioning
Grace

For Time:
30 C&J 45/30kg

Novice

Strength
Deadlift
5RM

Conditioning
Grace
For Time:
30 DB C&J

Saturday

TEAM COMP DAY!!!!!

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