• 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 28/05/18 – 02/05/18

By Sarah Cahill | In Wods | on May 27, 2018

Monday

28-05-2018
A: Back Squat (5 x 6 @ 75% )
rest 2 mins between sets
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs 10 min AMRAP (complete 1 full round then swap) “200/150m Row
10 Wall Balls “

 


 

Tuesday

29-05-2018
A: DB Strict press (3 x 10 )
B: Bent Over Row (3 x 10 each arm )
C: Bulgarian Split Squat (3 x 5 each leg )
WOD
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
“200m Run
15 Push Press @ 42.5/30kg
10 Burpees
10 Alt Front Rack Lunges “

 


Tuesday OLY

29-05-2018
A: Pause Clean Deadlift (5 x 3 )
B: Clean Deadlift + Hang Clean (5  x 1 + 2 )
@ 70-75%

Wednesday

A: Paused Front Squat (4 x 5 )
~60%
B: Push-ups (4 x 10 )
C: Pull up hold (4 x 20+20)
20s Pull Up Hold + 20s dead hang
WOD
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP “5 Man Makers @ 22/15kg
15 Pull Ups “

Thursday

31-05-2018
A: Horizontal Row (4 x 8 )
B: Wall Climb (4 x 2 )
C: Kip Practice (4 x 10 )
Starting the kip movement – Hollow to arch
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 3 min on 1 min off x 4 “3 Bar MU/ 6 CTB/ 9 Pull Ups
6 HSPU/12 Push Ups
12 Pistols/ 12 Goblet Lunges “

Thursday OLY

31-05-2018
A: Pause Snatch Deadlift (5 x 3 )
B: Snatch Deadlift + Hang Snatch (5 x 1 + 2 )
@70-75%

Friday

01-06-2018
A: Deadlift (5 x 6 @ 75% )
2 mins rest between sets
WOD
Metcon (Time)
4 Rounds for Time (10 min Cap) “12 Box Jumps
12 Alt DB Snatch
12 Down Ups
36 DU’s “

Saturday

02-06-2018
WOD
Metcon (Time)
In Teams of 3 Complete “2km/1.5km Row
200 Air Squats
100 Burpees
2km Run ”

1 person working at a time

 

No Comments to "Programming 28/05/18 – 02/05/18"

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Your email address will not be published.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Your email address will not be published.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