WORKOUT OF THE WEEK NOV 19TH - 25TH - Crossfit Cork

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WORKOUT OF THE WEEK NOV 19TH – 25TH


Posted by: Joe Barry on 19th November 2018

Monday
Performance

Strength
Back Squat
70% x 3
80% x 3
90% x 3+

Accessory
Pull Ups
3 x max reps
Plate Extensions
3 x 10

Conditioning
9 Min AMRAP: 
3 Hang Power Cleans 60/45kg 
6 Front Squats
9 C2B
Fitness

Strength
Back Squat
3 x 5

Accessory
Jumping Pull Ups
3 x 5-8 Jumping Negatives
Plate Extensions
3 x 10

Conditioning
9 Min AMRAP: 
3 Hang Power Cleans 45/30kg 
6 Front Squats
9 (Jumping) Pull Ups
Novice

Strength
3 Sets of:
Goblet Squats x 8 reps
Rest 45s
Half Kneeling DB Press x 8 reps
Rest 45s
Deadbug Hold x 30-40s
Rest 45s
Superman Hold x 30-40s
Rest 2 mins

Conditioning
9 Min AMRAP: 
3 DB Hang Power Cleans
6 Front Squats
9 Ring Rows

Tuesday
Performance

Strength
Push Press
2, 2, 2, 2, 2
Increase weight across all sets from last week

Conditioning
21 Min AMRAP:
18 Burpees
15 Russian Swings 32/24kg

12 Box Jumps

Fitness

Strength
Push Press
2, 2, 2, 2, 2
Increase weight across all sets from last week

Conditioning
21 Min AMRAP:
18 Burpees
15 Russian Swings 24/16kg
12 Box Jumps

Novice

Strength
3 Sets of:
Strict Press x 5 reps
Rest 45s
Walking Lunges x 30
Rest 45s
Ring Rows x 10 reps
Rest 45s
Bear Crawls x 30m
Rest 2 mins

Conditioning
15 Min AMRAP:
10 Down Ups
10 Russian Swings
10 Box Jumps
*Rest 1 min between rounds

Wednesday
Performance

Complex
Build to your heaviest set of:
Snatch Grip Deadlift
Snatch High Pull
Power Snatch
Snatch Grip BTN Push Press
OHS

Quality of Movement
Every Minute on the Minute x 18 (6e):
1) 5 Chin-Ups (1s hold at top)
2) 5 Dips or 5-10 Close Grip Push-Ups
3) 10 Body Saws on Rower (or Rings)

Fitness

Complex
Build to your heaviest set of:
Snatch Grip Deadlift
Snatch High Pull
Power Snatch
Snatch Grip BTN Push Press
OHS

Quality of Movement
Every Minute on the Minute x 18 (6e):
1) 5 Banded Chin-Ups (1s hold at top)
2) 5 Dips or 5-10 Close Grip Push-Ups
3) 10 Body Saws on Rower (or Rings)
Novice

Complex
Build to your heaviest set of:
Snatch Grip Deadlift
Snatch High Pull
Power Snatch
Snatch Grip BTN Push Press
OHS
*Sub to Clean grip with P.P. and Front Squat if necessary

Quality of Movement
Every Minute on the Minute x 18 (6e):
1) 8 Supine Grip Ring Row
2) 8 Box Push-Ups
3) 30s Plank

Thursday
Performance

Strength
Front Squat
70% x 3
80% x 3
90% x 3+

Floor Press
70% x 3
80% x 3
90% x 3+

Conditioning
3 Rounds for Time: 
Run 400m 
20 Wallballs

40 Sit-Ups

Fitness

Strength
Front Squat
3 x 5
Floor Press
3 x 5

Conditioning
3 Rounds for Time: 
Run 400m 
20 Wallballs
40 Sit-Ups
Novice

Strength
3 Sets of:
Front Squats x 5 reps
Rest 45s
Push Ups x 10 reps (use a box if necessary)
Rest 45s
Pallof Press x 20 reps (10l/r)
Rest 45s
Front Rack Farmers Walk x 60m
Rest 2 mins

Conditioning
3 Rounds for Time: 
Run 300m 
20 Wallballs
20 Sit-Ups

Friday

Performance

Strength
Power Clean
2, 2, 2, 2, 2
Increase weight across all sets from last week

Accessory
HSPU
3 x max reps
L Sit
3 x max holds

Conditioning
5 Rounds for time:
7 Heavy Russian Swings
21 Double Unders
30m Bear Crawl
Fitness

Strength
Power Clean
2, 2, 2, 2, 2
Increase weight across all sets from last week

Accessory
Pike Push Ups
3 x max reps
L Sit
3 x max holds

Conditioning
5 Rounds for time:

7 Russian Swings
21 Double Unders
30m Bear Crawl

Novice

Strength
3 Sets of:
Deadlift x 5 reps
Rest 45s
Feet Elevated Plank x 30-45s
Rest 45s
Supine Grip H Row x 10 reps
Rest 45s
Hanging Knee Raise x 12 reps
Rest 2 mins

Conditioning
5 Rounds for time:
7 Russian Swings
42 Single Skips
30m Bear Crawl

Saturday

Christmas Party!!!!
WODs TBA

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