crossfit dublin

Wednesday 2/1/2019

Weightlifting

Back Squat (Week 2 of 4)

70% x 3
80% x 3
90% x max reps

*1 min. Plank Holds with a 20/10 kg+ plate on your back between sets.

Metcon

“Gnocchi”

For Time: (CAP: 15min.)
18-15-12-9-6
Thrusters
*15 TTB after each set

18 set: 45/30
15 set: 50/35
12 set: 60/45
 9 set: 62.5/47.5
 6 set: 65/50

If you have to scale try to choose something that allows you to add a little something each round. If 45/30 is spicy by itself, than maybe just stick to that the entire time.

Friday 21/12/2018

 Weightlifting

Bench Press (Week 1 of 4)

65% x 5 reps
75% x 5 reps
85% x MAX REPS

*Complete 20 russian twists with a 22.5/10 kg DB after each set. (Left + Right = 1 rep)

Metcon

Metcon (AMRAP - Rounds and Reps) 12min. AMRAP:
10 Cal Row
10 Hand Release Push-Ups
15 American KB Swings 24/16

*Round 2 is 20 KB Swings
*Round 3 is 25...
*And so on...Increasing the KB Swings by 5 reps each time (Row and push-ups are always 10)

Friday 24/08/18

Metcon

5 Rounds:

1min. of Bench Press 60/35
20sec. Transition
1min. of Deadlifts 100/70
20sec. transition
1min. of Strict Pull-Ups

Rest 2min.

RX+ numbers are 80/40 Bench and 140/90 Deadlifts.

RX++ is Chest-To-Bar Pull-Ups

Accessory Work

Metcon (No Measure)Pick 1:
1.) Double KB Farmer Carry (pick your level on that)
2.) 100 Russian Twists with DB
3.) 3-4 sets of "21" set bicep curls with a bar