Red Iron CrossFit – CrossFit
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MONDAY 01-07-2019 A: Back Squat (1 x 5 @ 75% )based on 90% of 1RM B: Back Squat (1 x 3 @ 85% )based on 90% of 1RM C: Back Squat (1 x 1+ (max) @ 95% )based on 90% of 1RM WODMetcon (AMRAP – Rounds and Reps) In Pairs 12 min AMRAP Row 12/10 […]
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MONDAY 24-06-2019 A: Back Squat (1 X 3 @ 70% of 90% 1RM ) B: Back Squat (1 x 3 @ 80% of 90% 1 RM ) C: Back Squat (1 x 3+ (max) @ 90% of 90% 1RM )WODMetcon (AMRAP – Reps) In Pairs 1 min Max Reps x 3BikeWall BallsDB Lunges “ TUESDAY […]
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MONDAY 17-06-2019 A: Back Squat (1 x 5 )65% of 90% 1RM B: Back Squat (1 x 5 )@75% of 90% 1RM C: Back Squat (1 x Max )@85% of 90% 1RM D: Hollow Hold (3 x 1 min ) 10s Hollow Hold2 V sitsRepeat for 1 min total WODMetcon (AMRAP – Rounds and Reps) […]
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MONDAY 10-06-2019 A: Deadlift (4 x 8 @ 50-60% ) B: Double Kettle Bell Front Rack Lunges (4 x 10 ) C: Hollow hold/hollow rock (4 x 10 )hold for 30s or 10 rocks WODMetcon (AMRAP – Rounds and Reps) 12 min AMRAP in Pairs alternate movements “12/10 Cal Row10 Box Jumps10 Russian KB Swings […]
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MONDAY 03-06-2019 WOD Metcon (No Measure) In PairsP1- Bike for 90sP2 – Station 1-7 for 90s30s restThen Swap ” “1. Tyre Flips2. Row – 10 Cal + 5 Burpee Over the Rower3. D-Ball – 5 Over the Shoulder + 5 Squats4. Farmers Carry – 1 length + 5 KB Swings5. Rope Climbs – 2 + […]
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MONDAY 27-05-2019 A: Deadlift (5 x 5 @ 70% +) WODMetcon (No Measure) TabattaHollow Hold + Plank to push up WODMetcon (AMRAP – Rounds and Reps) In Pairs 12 min AMRAP 500m/400m Row20 KB Swings20 Box Jumps “ TUESDAY 28-05-2019 A: Strict Press (4 x 5 @70% ) B: Pull-ups (4 x 5 ) C: […]
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MONDAY 20-05-2019 A: Back Squat (5 x 5 @ 70% +) WODMetcon (AMRAP – Reps) 3 Rounds 1 min on 30s offRowBikeBurpee Bar Touch TUESDAY 21-05-2019 A: Bent Over Row (4 x 10 each arm ) B: Pull-ups (4 x 5-10) C: Push-ups (4 x 5-10) C1: Strict HSPU’s (4 x 5-10) D: Kip Swing […]
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MONDAY 13-05-2019 A: Front Squat (5 x 5 @ 75%+ ) 5 warm up sets + 5 working sets90s – 2min rest between working sets B: TABATTA (8 x 20s on 10 s off )Hollow Hold + Shoulder Taps WODMetcon (Time) In Pairs Complete 3 Rounds each –15 min Cap Row 250/200m5 Burpee Box Jumps10 Goblet […]
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