CrossFit Cork

Strength
Turkish Get ups
3L/3R. 4 sets
Met-Con
10 rounds
10 Burpees
Kb Farmers Walk 100m (up and down twice)

Strength
Split Squat
8,8,8 (4 each leg)
Met-Con
800m run
20 hang power db snatch (10 each arm)
20 box step ups (10 each leg)
400m Run
20 hang power db snatch (10 each arm)
20 box step ups
200m run
20 hang power db snatch (10 each arm)
20 box step ups

Chipper day
Cindy
20 min Amrap
5 Pull ups
10 Push ups
15 Air Squats

Birthday celebrations this weekend guys, it will be the start of year 4 teaching the Crossfit way here in Cork, from small humble beginnings in Lauragh, Bandon when I traded as Gravity gym and the 10 mostly mountain bikers who started Tues May 19th 2009. Saturdays workout will be from the catalogue of Gym Jones where all my initial inspiration came from so good chance there may be two. I’ll bring up the BBQ again weather permitting. If any one wants to throw on food while we workout.
Kev

Skill

Clean and Jerk

Met-Com
5 rounds of
12 kb swings
15 goblet squats
18 kb pwr clean and press

Met-Con

8 Rounds
4 Box Jumps 75/60
6 Pull Ups
8 KB swings
100m Run

Quick warm up then

3 Rounds of these gymnastic movements for quality not time

15 Hollow Rocks
10 Pistols, use a band or structure
5 HSPU or 3 Wall Climbs

Met-Con

4 Rounds

1 Minute max strict pull ups*
1 Minute max OH walking lunge 20/10
1 Minute max v twists 20/10**
1 minute rest

*If your strong at pull ups use a 10kg dumbbell between your legs for weighted pull ups

**http://www.youtube.com/watch?v=_LiAqnFE5mg&feature=youtube_gdata_player

Strength

Hang Snatch: 3,3,3,3

From hang position to a full squat

Met Con

5 Rounds
5 Deadlift @125/70kg*
10 Burpees

*that is an advanced weight for a strong athlete, scale accordingly to your ability and listen to the trainers recommendations.