WORKOUTS OF THE WEEK APRIL 8TH - 14TH - Crossfit Cork

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WORKOUTS OF THE WEEK APRIL 8TH – 14TH


Posted by: Joe Barry on 8th April 2019

Monday
Performance

Strength
Back Squat
65% x 5
75% x 5
85% x 5+
Based off your training max (TM), which is 90% of your most recent 1RM.
Example: If you recently hit a back squat 1RM of 130kg, then your TM would be
117kg (90% of 130kg), so your 3 working sets would be 76kg, 87.5kg, 99kg

Strict Press
65% x 5
75% x 5
85% x 5+
Based off your training max (TM), which is 90% of your most recent 1RM.

Conditioning
Against a 3 min running clock, complete AMRAP of:
3 Burpees
6 Air Squats
9 Russian Swings (32/24kg)
Repeat for a total of 5 sets, resting 1 min between sets. Start each set where you
finished the previous

Fitness

Strength
Back Squat
3 x 5

Strict Press
3 x 5

Conditioning
Against a 3 min running clock, complete AMRAP of:
3 Burpees
6 Air Squats
9 Russian Swings (24/16kg)
Repeat for a total of 5 sets, resting 1 min between sets. Start each set where you
finished the previous

Novice

Strength
3 Sets of:
Goblet Squats x 10 reps
Rest 45s
Seated DB Press x 10 reps
Rest 45s
Side Plank x 30s l/r
Rest 45s
Walking Lunges x 20 reps
Rest 2 mins

Conditioning
Against a 3 min running clock, complete AMRAP of:
3 Down Ups
6 Air Squats
9 Russian Swings
Repeat for a total of 5 sets, resting 1 min between sets. Start each set where you
finished the previous

Tuesday
Performance

Olympic Lifting
Snatch
Every 90s for 12 rounds:
Snatch Lift Off (1″) + Snatch High Pull + Mid Hang Snatch High Pull + Mid Hang
Snatch

Conditioning
In teams of four, with only 1 person working at a time, complete the following:
300 DB Snatch (22.5/15kg)
250 Push Press (42.5/30kg)
200 Pull-Ups
150 Box Jump-Overs
1600 Meter Medicine Ball Relay (run together)

Fitness

Strength
Snatch
Every 90s for 12 rounds:
Snatch Lift Off (1″) + Snatch High Pull + Mid Hang Snatch High Pull + Mid Hang
Snatch

Conditioning
In teams of four, with only 1 person working at a time, complete the following:
250 DB Snatch (22.5/15kg)
200 Push Press (30/20kg)
150 (Jumping)Pull-Ups
100 Box Jump-Overs
1600 Meter Medicine Ball Relay (run together)

Novice

Strength
3 Sets of:
DB Snatch x 10 reps (5l/r)
Rest 45s
Deadbug Hold x 30-40s
Rest 45s
Ring Rows x 10 reps
Rest 45s
Bear Crawls x 30m
Rest 2 mins

Conditioning
In teams of four, with only 1 person working at a time, complete the following:
200 DB Snatch
150 Push Press
100 Ring Rows
50 Box Step-Overs
800 Meter Medicine Ball Relay (run together)

Wednesday
Performance

KB Complex
For Time:
30 x KB Complex (Alternating)
KB Clean and Jerk (24/16kg)
Front Rack Reverse Lunge each leg

Conditioning

Fitness

KB Complex
For Time:
30 x KB Complex (Alternating)
KB Clean and Jerk (20/12kg)
Front Rack Reverse Lunge each leg

Conditioning

Novice

KB Complex
For Time:
30 x KB Complex (Alternating)
2 KB Swings
Goblet Hold Lunge each leg

Conditioning

Thursday
Performance

Strength
Front Squat
65% x 5
75% x 5

85% x 5+
Based off your training max (TM), which is 90% of your most recent 1RM.

Floor Press
65% x 5
75% x 5
85% x 5+
Based off your training max (TM), which is 90% of your most recent 1RM.

Conditioning
Complete as many rounds and reps as possible in 6 minutes of:
12 Wall Balls
9 Toes To Bar
6 Burpees

Fitness

Strength
Front Squat
3 x 5
Floor Press
3 x 5

Conditioning
Complete as many rounds and reps as possible in 6 minutes of:
12 Wall Balls
9 Knees to Elbow
6 Burpees

Novice

Strength

3 Sets of:
Goblet Squats x 8 reps
Rest 45s
Push Ups x 10 reps (use a box if necessary)
Rest 45s
Pallof Press x 30 reps
Rest 45s
Superman Hold x 40s
Rest 2 mins

Conditioning
Complete as many rounds and reps as possible in 6 minutes of:
9 Wall Balls
6 Hanging Knee Raise
3 Down Ups

Friday
Performance

Strength
Deadlift
65% x 5
75% x 5
85% x 5+
Based off your training max (TM), which is 90% of your most recent 1RM.

Accessory
Dips
Weighted 2RM
L Sit
3 x max holds

Conditioning
AMRAP 10 Minutes:

30 Double-Unders
10 Hand-Release Push-Ups
3 Bar Muscle-Ups

Fitness

Strength
Deadlift
1 x 5

Accessory
Dips
3 x 5-8 Jumping Negatives.
L Sit
3 x max holds

Conditioning
AMRAP 10 Minutes:
30 Double-Unders
10 Push-Ups
5 Chest to Bar

Novice

Strength
3 Sets of:
KB Deadlift x 10 reps
Rest 45s
Plank x 30-45s
Rest 45s
Box Dips x 8 reps
Rest 45s
Russian Twist x 12 reps
Rest 2 mins

Conditioning
AMRAP 10 Minutes:
30s Skipping
10 Box Push-Ups
10 Ring Rows

Saturday

Lifting
Snatch
10 rounds – Every 2 minutes, perform:
1 x Snatch + 2 x Hang Snatch (Work up to a max for the day)
C&J
10 rounds, every 2:30 minutes, perform:
1 x Clean + 1 x Hang Clean + 2 x Jerk (Work up to a max for the day)

Conditioning
Every 4 mins, for a total of six sets, complete:
30/20 Calories
10 Overhead Squats (42.5/30kg)

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