WORKOUTS OF THE WEEK APRIL 29TH - MAY 5TH - Crossfit Cork

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WORKOUTS OF THE WEEK APRIL 29TH – MAY 5TH


Posted by: Joe Barry on 29th April 2019

Monday
Performance

Strength
Back Squat
*ADD 2.5KG TO YOUR TRAINING MAX*
65% x 5
75% x 5
85% x 5+

Strict Press
*ADD 2.5KG TO YOUR TRAINING MAX*
65% x 5
75% x 5
85% x 5+

Conditioning
3 rounds for time of:
40 Double-Unders
30 Alt Rev Lunges with KBs/DBs (Suitcase Hold) 24/16kg
20 V-Ups

Fitness

Strength
Back Squat
3 x 5

Strict Press
3 x 5

Conditioning

3 rounds for time of:
40 Double-Unders (80 SS)
30 Alt Rev Lunges with KBs/DBs (Suitcase Hold) 20/12kg
20 Sit-Ups

Novice

Strength
3 Sets of:
Goblet Squats x 8 reps
Rest 45s
Seated DB Press x 8 reps
Rest 45s
Hanging Knee Raises x 20
Rest 45s
Side Plank x 30-40s
Rest 2 mins

Conditioning
3 rounds for time of:
60 Single Skips
30 Alt Rev Lunges with KBs/DBs (Suitcase Hold) 16/8kg
15 Sit-Ups

Tuesday
Performance

Olympic Lifting
Snatch
Every 90 seconds for 8 rounds: 
Snatch High Pull + Low-Hang (from 1″) Snatch

Conditioning
In teams of 2, complete 30 min AMRAP:
400 Meter Run
20 Pull-Ups

30 Wall Balls
Partners will alternate tasks, with only one member working at any one time. So, P1
will run 400 meters, P2 will do 20 Pull-Ups, P1 will perform 30 Wall Balls, and P2 will
run 400 meters – and so on for 30 minutes.

Fitness

Strength
Snatch
Every 90 seconds for 8 rounds: 
Snatch High Pull + Low-Hang (from 1″) Snatch

Conditioning
In teams of 2, complete 30 min AMRAP:
400 Meter Run
20 (Jumping) Pull-Ups
30 Wall Balls

Novice

Strength
3 Sets of:
Suitcase Deadlift x 10 reps (5l/r)
Rest 45s
Deadbug Hold x 30-40s
Rest 45s
Russian Twist x 30 reps
Rest 45s
Bear Crawls x 30m
Rest 2 mins

Conditioning
In teams of 2, complete 30 min AMRAP:
400 Meter Run
20 Pull-Ups
30 Wall Balls

Wednesday
Performance

Strength
Turkish Get Up
15 mins to build to your heaviest set 3l/3r

Conditioning
4 sets
Teams of 3
Double Kb swing x 10
Double Kb snatch x 10
Double Kb swing x 10
Double Kb clean x 10
Double Kb press x 10

Fitness

Strength
Turkish Get Up
15 mins to build to your heaviest set l/r

Conditioning
Double Kb swing x 10
Double Kb snatch x 10
Double Kb swing x 10
Double Kb clean x 10
Double Kb press x 10

Novice

Strength
Turkish Get Up
15 mins to build to your heaviest set l/r

Conditioning
Double Kb swing x 10
Double Kb snatch x 10
Double Kb swing x 10
Double Kb clean x 10
Double Kb press x 10

Thursday
Performance

Strength
Front Squat
*ADD 2.5KG TO YOUR TRAINING MAX*
65% x 5
75% x 5
85% x 5+

Floor Press
*ADD 2.5KG TO YOUR TRAINING MAX*
65% x 5
75% x 5

85% x 5+

Conditioning
7 min AMRAP
7 Box Jumps
7 Burpees
7 Kettlebell Swings (32/24 kg)
Fitness

Strength
Front Squat
3 x 5
Floor Press
3 x 5

Conditioning
7 min AMRAP
7 Box Jumps
7 Burpees
7 Kettlebell Swings (24/16 kg)

Novice

Strength
3 Sets of:
Front Squats x 5 reps
Rest 45s
Push Ups x 10 reps (use a box if necessary)
Rest 45s
Sled Drag x 30m
Rest 45s
Med Ball OH Toss x 10 reps
Rest 2 mins

Conditioning
7 min AMRAP
7 Box Jumps
7 Down Ups

7 Kettlebell Swings

Friday
Performance

Strength
Deadlift
*ADD 2.5KG TO YOUR TRAINING MAX*
65% x 5
75% x 5
85% x 5+

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

Conditioning
Partner AMRAP 15 Minutes: 
3 Hang Power Cleans 50/35kg 
6 Push Jerks 
9 Front Squats

Fitness

Strength
Deadlift
1 x 5

Accessory

Pike Push Ups
3 x 5-8
L Sit
3 x max holds

Conditioning
Partner AMRAP 15 Minutes: 
3 Hang Power Cleans 40/25kg 
6 Push Press 
9 Front Squats

Novice

Strength
3 Sets of:
KB Deadlift x 8 reps
Rest 45s
Plank x 30-45s
Rest 45s
Supine Grip H Row x 8 reps
Rest 45s
Pike Hold x max
Rest 2 mins

Conditioning
Partner AMRAP 15 Minutes: 
3 DB Hang Power Cleans 
6 DB Push Press 
9 Goblet Squats

Saturday

Lifting
Snatch: High Hang + Hang + Full – build to your heaviest complex
Clean: High Hang + Hang + Full – build to your heaviest complex
Push Press + Push Jerk + Split Jerk – build to your heaviest complex

Conditioning

“Nancy”

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