07/30/16

CrossFit Claddagh – CrossFit

Warm-up

Metcon

Metcon (Weight)

Stone Ladder

1 minute max reps stone to shoulder

i minute rest

10 minute cap
4 weights, can only repeat weights once

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run

07/29/16

CrossFit Claddagh – CrossFit

Warm-up

Weightlifting

Incline Bench Press (with bands and chains) (12 x 2 )

Incline bench press with bands and chains
50% of 1RM

Metcon

Metcon (Time)

With a partner:

50-40-30-20-10

Med Ball Situps (20,14)

Box Jumps (24,20)

Push-Ups
15 minute time cap

Durability

Tricep Band Work (250-150-75)

extensions

behind the head extensions

williams press

07/28/16

CrossFit Claddagh – CrossFit

Warm-up

Metcon

Metcon (5 Rounds for reps)

5 Rounds of:

AMRAP4 w/ 1 minute rest after each round

5 Strict HSPU

10 Toes to Bar

15 Goblet Squats (70,53)

07/27/16

CrossFit Claddagh – CrossFit

Warm-up

Weightlifting

Deadlift with Chains (9 x 3)

Deadlift with chains
50% of 1RM

Metcon

Metcon (Time)

200m Run

50 Dubs

200m Row

50 Dubs

.4 mile Bike

50 Dubs

200m Row

50 Dubs

200m Run

Durability

Banded Hamstring Work (300-150(each))

2 – Leg

each leg

07/26/16

CrossFit Claddagh – CrossFit

Warm-up

Metcon

Metcon (Time)

30-20-10-20-30

Wall Ball (20,14)

Ring Dips

SDHP (95,65)

07/25/16

CrossFit Claddagh – CrossFit

Warm-up

Weightlifting

Chained Push Press (1-1-1-1-1-1-1)

Push Press with chains

Metcon

Metcon (AMRAP – Reps)

AMRAP 7

Burpees to a target

Durability

Flyes (3 x 12)

flat bench DB flyes

DB Roll Backs (3 x max reps)

DB Tricep Roll Backs

07/23/16

CrossFit Claddagh – CrossFit

Warm-up

Metcon

Metcon (AMRAP – Reps)

AMRAP Tire flips and sledgehammer strikes

Metcon (Weight)

AHAP Yoke Carries

Total cummaltive weight of each individual’s heaviest lift for team

Metcon (Time)

Relay run

07/22/16

CrossFit Claddagh – CrossFit

Warm-up

Weightlifting

Box Front Squats with bands (12 x 2 @ 50% of 1RM)

Banded Front Squats to a box 1″ below parallel

Metcon

Metcon (AMRAP – Reps)

Tabata Holds

:10 Hollow hold

:10 Superman hold

:10 Rest

(total of 4:00 minutes)

Tabata Med Ball V-Ups

:20 work

:10 Rest

(total of 4:00 minutes)

Durability

Reverse Hypers (3 x max reps)

partner glute/hamstring curl (3 x 12)

lyiing glute/ham curl

07/21/16

CrossFit Claddagh – CrossFit

Warm-up

Metcon

Metcon (Time)

30 Power Clean (135,95)

30 Pull-ups

20 Hang Squat Clean

20 C2B Pull-ups

10 Thruster

10 Bar Muscle-up

07/20/16

CrossFit Claddagh – CrossFit

Warm-up

Weightlifting

Banded Strict Press (9 x 2 @ 50%)

Stirct Press with bands

Metcon

Metcon (Calories)

2 minute max cal bike

Durability

DB Vader Press (3 x max reps)

DB Vader Press

Standing Williams Press (3 x max reps)

Standing Williams Press