• 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 30/04/2018 – 05/05/2018

By Sarah Cahill | In Wods | on April 29, 2018

Monday

30-04-2018
A: Deadlift (5 x 65%  )
Deadlift (3 x 75% )
Deadlift (85% x max reps)
B: Deadlift (3 x 10 @ 50-55% )
every 2 mins
WOD
Metcon (Time)
For Time
“Run 400m
Then 3 Rounds
20 Air Aquats
10 Burpees
Run 400m “

Tuesday

01-05-2018
A: Bulgarian Split Squat (4 x 5 each leg )
B: Broad Jump (4 x 5 )
C: Pistols (4 x 5 each leg)
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs 10 min AMRAP
“30 Wall Balls @ 9/7kg
30 Push Ups”

 


 

Tuesday OLY

01-05-2018
A: Power Clean + Power Jerk (12 x 1+1 @ 70% )
EMOM
B: Front Squat (5 x 3 (1+1/4) @ 60% )

 


Wednesday

02-05-2018
A: Kip Practice (3 x 5 )
Starting the kip movement – Hollow to arch
B: Good Mornings (3 x 10 @ 30-40% of Deadlift )
C: V-Sits (3 x 10 )
WOD
Metcon (AMRAP – Reps)
“45s on 15s off x 15
* Rest mins on 5,10, 15″
“6-8 DB Snatch @22.5/15kg
4-8 TTB
Max DU’s
* should always get back to the rope so set the reps so you can do this ”

Score is your DU’s

Thursday

03-05-2018
A: Dips (4 x 5-10)
B: Shoulder Taps (4 x 10 )
C: Pull up hold (4 x 20 + 20s )
20s pull up hold + 20s dead hang
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs 12 min AMRAP
“50/40 Cal Row
30 Down Up Over the Rower

 


Thursday OLY

03-05-2018
A: 3 Position Hang Snatch (6 x 1+1+1 @60-65% )
High hang
Mid Thigh
Low Hang
B: Overhead Squat (3 x 3 )

 


Friday

04-05-2018
A: Back Squat (5  x 8 @ 60%)
WOD
Metcon (2 Rounds for reps)
“A) 4 min AMRAP
4 Lengths Farmers Carry @24’s/16’s
20 DU’s
Rest 1 min
B) 4 min AMRAP
10 Med Ball Cleans
15 Sit Ups “

 


Saturday

05-05-2018
A: Push Press (4 x 3 @ 75% )
B: Kettle Bell Swing (Russian) (4 x 10 )
C: Ring Holds (4 x 20-30s )
Work on turn out on rings, straps to the back of your arms
WOD
Metcon (Time)
21-15-9 (12 min cap)
“Burpee Box Jump Over
Pull Ups/Jumping Pull Ups “

 

No Comments to "Programming 30/04/2018 – 05/05/2018"

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Your email address will not be published.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