WORKOUTS OF THE WEEK MAY 13TH - 19TH - Crossfit Cork

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WORKOUTS OF THE WEEK MAY 13TH – 19TH


Posted by: Joe Barry on 13th May 2019

Monday
Performance

Strength
Back Squat
75% x 5
85% x 3
95% x 1+

Strict Press
75% x 5
85% x 3
95% x 1+

Conditioning
Death by:
Thrusters (50% BW)

Fitness

Strength
Back Squat
3 x 5

Strict Press
3 x 5

Conditioning
Death by:
Thrusters 35/25kg

Novice

Strength
3 Sets of:
Back Squat x 5 reps
Rest 45s
Strict Press x 5 reps
Rest 45s
Plank x 30-40s
Rest 45s
Superman x 30-40s
Rest 2 mins

Conditioning
Death by:
DB Thrusters

Tuesday
Performance

Olympic Lifting
C&J
Every 90 seconds for 12 rounds: 
Clean High Pull + Mid Hang Clean High Pull + Mid Hang Clean + Push Jerk

Conditioning
21-18-15-12-9-6-3
DB Snatch 22.5/15kg
OH Lunge

Fitness

Strength
C&J
Every 90 seconds for 12 rounds: 
Clean High Pull + Mid Hang Clean High Pull + Mid Hang Clean + Push Jerk

Conditioning
21-18-15-12-9-6-3
DB Snatch
Goblet Hold Lunge

Novice

Strength
3 Sets of:
Sumo KB Deadlift x 10 reps
Rest 45s
Deadbug Hold x 30-40s
Rest 45s
Ring Rows x 10 reps
Rest 45s
Bear Crawls x 30m
Rest 2 mins

Conditioning
21-18-15-12-9-6-3
DB Snatch
Walking Lunge

Wednesday
Performance

Power
5 mins to establish max distance Broad Jump

Accessory

Every 90 seconds, for 9 minutes (3 sets of each):
Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 2 – Bottom’s Up Kettlebell Carry x 10m each arm

Skill
Handstand/HSPU
15 minutes to work on your handstands/HSPU/walks

Conditioning
21-14-7-14-21
T2B
Burpees

Fitness

Power
5 mins to establish max distance Broad Jump

Accessory
Every 90 seconds, for 9 minutes (3 sets of each):
Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 2 – Bottom’s Up Kettlebell Carry x 10m each arm

Skill
Handstand/HSPU
15 minutes to work on your handstands/HSPU/walks

Conditioning
21-14-7-14-21
K2E
Burpees

Novice

Power
5 mins to establish max distance Broad Jump

Accessory
Every 90 seconds, for 9 minutes (3 sets of each):
Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 2 – Bottom’s Up Kettlebell Carry x 10m each arm

Skill
Handstand/HSPU
15 minutes to work on your handstands/HSPU/walks

Conditioning
21-14-7-14-21
Hanging Knee Raises
Down Ups

Thursday
Performance

Strength
Front Squat
75% x 5
85% x 3
95% x 1+

Floor Press
75% x 5
85% x 3
95% x 1+

Conditioning
8 Min AMRAP
3-6-9-….

Box Jumps
KB Swings

Fitness

Strength
Front Squat
3 x 5
Floor Press
3 x 5

Conditioning
8 Min AMRAP
3-6-9-….
Box Jumps
KB Swings

Novice

Strength
3 Sets of:
Goblet Squats x 10 reps
Rest 45s
Push Ups x 10 reps (use a box if necessary)
Rest 45s
Pallof Press x 30 reps
Rest 45s
Bird Dogs x 10 reps
Rest 2 mins

Conditioning
8 Min AMRAP
3-6-9-….
Box Jumps
KB Swings

Friday

Performance

Strength
Deadlift
75% x 5
85% x 3
95% x 1+

Accessory
Chin Ups
Weighted 2RM
L Sit
3 x max holds

Conditioning
4 RFT:
20m Medball Lunges
18 Wall Balls
16 Medball Sit Ups
14 Medball Jumping Squats
12 Push Ups (feet on medball)
Fitness

Strength
Deadlift
1 x 5

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

Conditioning
4 RFT:

20m Medball Lunges
18 Wall Balls
16 Medball Sit Ups
14 Medball Jumping Squats
12 Push Ups (feet on medball)

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
Russian Twist x 12 reps
Rest 2 mins

Conditioning
3 RFT:
20m Medball Lunges
18 Wall Balls
16 Sit Ups
14 Air Squats
12 Push Ups

Saturday

BBQ and Lifting Party!!!!!

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