• 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 20/05/19- 25/05/19

By Sarah Cahill | In Uncategorized | on May 19, 2019

MONDAY 20-05-2019

A: Back Squat (5 x 5 @ 70% +)

WODMetcon (AMRAP – Reps)

3 Rounds
1 min on 30s off
Row
Bike
Burpee 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 (4 x 5-10)

WODMetcon (Time)

4 Rounds for Time – 12 min cap

“200m Run
8 Pull Ups
12 Russian KB Swings @ 24/32kg “

TUESDAY OLY

A: Snatch Pull (4 x  3 @ 70% )

B: Snatch Pull + Hang Snatch (4 x 1 + 1 @ 80% +)

WEDNESDAY 22-05-2019

WODMetcon

In Pairs
“A) 10 min AMRAP
30 Plate GTOH @ 20/15kg
30 Alt Plate Lunges (OH or at chest)
30 Weighted Sit Ups

2 min Rest

B) 8 Min AMRAP
100/80 Cal Bike
Then Max Synchro Burpee to Plate

2 min Rest

C) 6 min AMRAP
100 Air Squats
Then Max Reps x 200m Run with Plate

WEDNESDAY CF LITE 22-05-2019

WODMetcon (AMRAP – Reps)

“30s on 30s off x 4
Box Step Overs
Bike
Skipping
Row

Metcon (No Measure)

12 min AMRAP (not WOD)
10 Ring Row (supine grip) / 5 Chin Ups
5 Pistols each leg
10 KB Deadlift
1 min Plate Move

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP in Pairs “
100 DU’s/300 Skips
75 Air Squats
50 Sit Ups
25 Box Jumps “

THURSDAY 23-05-2019

A: Push Press (4 x 5 @ 70% +)

B: Chin Up (4 x 5-10)

B1: Muscle-ups (4 x 1-5)

C: V-Sits (4 x 10)

WODMetcon (2 Rounds for reps)

5 min AMRAP
Rest 1 min
5 min AMRAP ” “A)
8 DB Push Press
10 DB Step Ups
12 DB Squats

1 min Rest
B)
8 TTB
10 Alt DB Snatch
20 DU’s “

THURSDAY OLY

A: Clean Pull (4 x 3 @ 70% )

B: Clean + Hang Clean (4 x 1 + 1 @ 80% +)

FRIDAY 24-05-2019

A: Hang Power Snatch (4 x 5 )

B: Box Jumps (4 x 5 )

WODMetcon (AMRAP – Rounds and Reps)

In Pairs YGIG 1 Full Round  – 10 min AMRAP
5 Hang Power Snatch @ 50/30kg
10 Box Jump Overs “

SATURDAY 25-05-2019

Metcon (No Measure)

4 min Stations
In Pairs ”
1. Tyre Flips (alt for 20 reps then 10 jump throughs)
2. Farmers Carry (alt for 6 lengths then 10 Synchro Swings)
3. Rope Climbs (Alt for 10 reps then 5 Synchro Burpee Bar Touch)
4. Prowler (alt for 10 lengths then 10 box jumps/step ups shared)
5. Bike
6. DB Over the shoulder (alt for 10 reps then 20 Squats with 1 DBall)
7. Row”

SATURDAY COMP 25-05-2019

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

WODMetcon (Time)

400m Run
40 TTB
400m Run
30 Pull Ups
400m Run
20 HSPU
400m Run
10 Ring/Bar Muscle Ups

No Comments to "Programming 20/05/19- 25/05/19"

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