• Opening Hours

    OPENING HOURSX

    MONDAY06:30 - 07:30, 17:30 - 20:30

    TUESDAY06:30 - 07:30, 17:30 - 19:30

    WEDNESDAY06:30 - 07:30, 17:30 - 20:30

    THURSDAYCLOSED

    FRIDAY06:30 - 07:30, 17:30 - 20:30

    SATURDAY10:30 - 12:30

    SUNDAYCLOSED

  • 085-731-7455

BLOG

Programming 04/12/2017 – 09/12/2017

By Sarah Cahill | In Wods | on December 3, 2017

Monday 04-12-2017

A: RDL (3 x 8 )
B: Pistols (3 x 5 each leg )
C: Push Up Transfer (3 x 1 min )
WOD
Metcon (AMRAP – Reps)
“In Pair 4 Rounds each
1 person completes 1 round then swap over ”
“In 2:30 window:
250/200m Row
8 Burpees over the Rower
Max Double Unders

Tuesday

05-12-2017
A: Ring Rows (3 x 10)
B: Strict Toes-To-Bar (3 x 10 )
C: L-Sit (3 x 30s )
WOD
Metcon (Time)
In Pairs  12 min cap
“40 TTB
40 Air Squats
30 TTB
30 Air Squats
20 TTB
20 Air Squats
10 TTB
10 Air Squats ”

All work shared
1 person working at a time

Tuesday OLY  05-12-2017

A: Snatch Balance (4 x  3  )
B: Snatch Pull + Hang Snatch (4 x 1+1)

Wednesday 06-12-2017

A: Push Press (4 x 5 )
B: Hollow Hold (4 x 40s )
every 10s 1 V-sit
C: Lateral Lunge (Coasack Squat) (4 x 10)
WOD
Metcon (AMRAP – Reps)
30s on 30s off x 12
“Push Ups
KB Swings  AHAP
Weighted Sit Ups “

Thursday 07-12-2017

A: Thruster (4 x 5 )
B: Broad Jump (4 x 5 )
Conditioning
Metcon (No Measure)
10 -1  For Form not time
Thruster + Strict Pull Ups

Thursday OLY 07-12-2017
A: Split Jerk (5 x 2 )
@ 80%
B: Clean Pull (4 x 3 @ 90-100%

Friday 08-12-2017

A: Bench Press (4 x 5 )
B: Box Jumps (4 x 5 )
C: Windmill (4 x 5 each side)
D : Ab wheel (4 x 10)
WOD
Metcon (Time)
10 min cap
100 Burpees for time

Saturday 09-12-2017

WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs 30 min AMRAP
“1km Row
80 Wall Balls
60 Sit Ups
40 Pull Ups
20 Box Jumps “

 

No Comments to "Programming 04/12/2017 – 09/12/2017"

Leave a Reply

Your email address will not be published. Required fields are marked *

Leave a Reply

Your email address will not be published. Required fields are marked *

COPYRIGHT ©RED IRON CROSSFIT 2014. ALL RIGHTS RESERVED.
DESIGNED WITH LOVE BY 7PX CONSULTING