Week Beginning 07/08/2017

Monday 07/08/2017

Bank Holiday

 

Tuesday 08/08/2017

Strength
A1. Skater Squat 2 x 6/6
B1. Dumbbell Reverse Lunges 4 x 10/10

MetCon
3 Rounds
Push Jerk x 7 (70/40)
Burpee OB x 14
Wall Ball x 21 (9/6)

Accessory
EMOM x 10
Hollow x 20s/Arch x 20s

 

Wednesday 09/08/2017

Strength
A1. RDL 4 x 6-8
A2. KB Press 4 x 7/7

MetCon
9/6/3
Muscle Up
OHS (60/40)

Accessory
Sled Push x 10

 

Thursday 10/08/2017

MetCon
In Teams of 3
10km Row in 250m Intervals
Perform 4 Burpee Box Jump Overs After Every Switch

Accessory
DU x 300

 

Friday 11/08/2017

MetCon
15/12/9/6/3
Hang Cluster (45/30)
T2B

Strength
Performance
A1 BB Row 4 x 8-12
A2 DB Bench 4 x 8-12
A3 Ring Push up 4 x 8-12

Fitness
A1 BB Row 4 x 8-12
A2 DB Bench 4 x 8-12
A3 Push up 4 x ME

 

Saturday 12/08/2017

Strength
15 Minutes to work up to a heavy
Clean + Hang Clean

MetCon
Rescue Helicopter R116 Memorial Workout

 

Sunday 13/06/2017

CrossFit West Dublin Throwdown