Monday 10/02/14

Skill: Kip

Strength: SGDL 4 x 6

Plank Rotations 2 x 30s

MetCon: AMRAP 10 Min

OHWL x 10 (24/16)

KB Swing x 10 (24/16)

Push up x 10

 

Tuesday 11/02/14

Strength: EMOM x 8

Push up x 6

Pull up x 6

MetCon: For Time

10-1 Front Squat (85% Max Clean)

Sit up

 

Wednesday 12/02/14

Skill: Frog Stance

Strength: RFESS 4 x 6

MetCon:

14/10/6

Wall Ball (10/8)

Pull up

Rest 2 min

14/10/6

Burpee

Ring Row

 

Thursday 13/02/14

Skill: KB Swing

Strength: OHP/PP

6,5,4,3 @ 75%

MetCon: 21/15/9

Dead Lift (50-60% Max)

Calorie Row

 

Friday 14/02/14

Skill: EMOM x 16 (Alternate)

MU x 1

Split Jerk x 1

MetCon:

Ring Row x 15/12/9/6/3

Sit up x 10

Box jump x 3/6/9/12/15

 

Saturday 15/02/14

CrossFit Kilkenny Invasion

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10:30               Team Workout 1

10:50               Individual Workout 1a

11:10               Individual Workout 1b

11:30               Individual Workout 1c

11:45               Tug of War

12:15               Coaches Challenge

12:30               Handstand Clinic

13:45               Team Workout 2

14:05               Individual Workout 2a

14:25               Individual Workout 2b

14:45               Individual Workout 2c