• 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 21/05/18 – 26/05/18

By Sarah Cahill | In Wods | on May 20, 2018

Monday

21-05-2018
A: Back Squat (5 x 6 @ 70% )
2 min rest between sets
WOD
Metcon (Time)
3 Rounds for Time (10 min Cap) 400m Run,
15 Thrusters @ 42.5/30kg

 


 

Tuesday

22-05-2018
A: Push Press (4 x 5 )
@ 70-75%
B: Ring Rows (4  x 12 )
C: Strict Toes-To-Bar (4 x 8 )
WOD
Metcon (Time)
5 Rounds for Time (10 min cap)
“10 Single Arm DB Hang Clean + Jerk @ 22.5/15kg
10 Alt Single Arm OH Lunge
10 Goblet Squats “

 


Tuesday OLY

22-05-2018
A: Pause Snatch Deadlift (5 x 3 )
B: Snatch Balance (5 x 3 )
@60-70%
C: Snatch Curl (5 x 5 )
Light!

Wednesday

23-05-2018
A: Deadlift (5 x 6 @ 70% )
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs Alt Movemets 12 min AMRAP
“Row 200/180m
7 Med Ball Cleans
10 Wall Balls “

 


Thursday

24-05-2018
A: Chin Up (4 x 5 )
B : Push-ups (4 x 5 )
B1 : Strict HSPU’s (4 x 5 )
C: Candle stick roll (4 x 5 )
WOD
Metcon (AMRAP – Reps)
30s on 30s off x 4 Grasshoppers
Sit Up/Vsit
Box Jump

 


Thursday OLY

24-05-2018
A: Pause Clean Deadlift (5 x 3 )
@60%
B: Clean Curl  + Split Jerk (5 x 5 )
C: Front Squat (3 x 5 @ 70% )

 


Friday

25-05-2018
A: Hang Power Snatch (4 x 5 )
B: Bent Over Row (4 x 10 each arm )
WOD
Metcon (4 Rounds for reps)
2 min on 1 min Rest x 4
“6 Hang Power Snatch @ 42.5/30kg
20 DU’s
6 Burpees over the Bar ”

1 Round = 32 reps

 


 

Saturday

26-05-2018
WOD
Metcon (No Measure)
In Pairs (2 per station)
3 min Row
1 min Rest
3 min AMRAP 10 Air Squat + 100m Run
1 min Rest
3 min Row
1 min Rest
3 min AMRAP 10/8 Cal Bike + 10 Lunges
1 min Rest
3 min Row
1 min Rest
3 min AMRAP 20 DU’s + FC
1 min Rest
3 min Row
1 min Rest
3 min AMRAP 1 Prowler + 5 Box Jumps
1 min Rest “

 

No Comments to "Programming 21/05/18 – 26/05/18"

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Your email address will not be published.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Your email address will not be published.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