• 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 17/07/2017 – 22/07/2017

By Sarah Cahill | In Wods | on July 16, 2017

Monday

17-07-2017
A: Back Squat (3 x 3 )
5-6 sets to Build up in 3’s to heavy set 75-80% then 3 sets at this then 5-6 sets of 3 to drop back
WOD
Metcon (Time)
3 Rounds
3 min windows 3 min rest
Row 300/250m,
Run 300m

score is your total time including rest

 


 

Tuesday

18-07-2017
A: Toes-To-Bar (2 x 5-10)
2 Rounds
10 V-sit
Thoracic Stretch

2 Rounds
5-8 Strict TTB
5 Kip Swings

2 Rounds
5-10
High Knee/Knee to elbow/TTB

WOD
Metcon (AMRAP – Reps)
30s on 30s Off x 24
TTB ,
Burpee Box Jump,
DU’s

 


 

Wednesday

19-07-2017
A: Clean and Jerk (4 x 5 )
PVC Warm up
Barbell Warm Up

Then 4 x 5 T&G reps
Build to heavy 5 then drop back to WOD weight

WOD
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#

60/42.5kg

 


 

Thursday

20-07-2017
A: Handstand Walk (3 x max)
Scale to shoulder taps, or wall climbs 3 x 3
B: Muscle-ups (3 x 1-3 )
strict
C: Ab Roll outs (3 x 10 )
WOD
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
10 Shoot throughs,
8 Ring Dips,
1 length DB Bear Crawl

Friday

 

21-07-2017
Warm-up
Alternate Row 250m V’s Mobility x 3
A: Thruster (5 x 5 )
Build up to a heavy 5 then drop back for the WOD
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

20kg for men and women

Saturday
22-07-2017
A: Deadlift (5 x 3 @ 70% )
must be a 5s lower to the floor
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs 16 mins AMRAP
Partner holds top of a Deadlift while partner works. Alternate as much as needed
15 push Ups,
20 Air Squats,
15 Down Up Over the bar,
20 DU’s,
250/200m Row

Deadlift bar at 70/50kg

 

 

 

No Comments to "Programming 17/07/2017 – 22/07/2017"

Leave a Reply

Your email address will not be published.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

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

Leave a Reply

Your email address will not be published.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

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

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