Monday
Metcon
Monday Mood
AMRAP 14
5 Strict Chin Ups
10 Dumbbell Thrusters 22.5/15kg
15 Cal Ski/Row
For time in a 16 min window:
Running 1:1 Ratio
4x200m
3x400m
2x200m Sprint
Aim
Upper body strength & Cardio
Tuesday
Metcon
The Road to El Dorado
3-6-9-12-15-18-21
Strict Sit Ups
Kettlebell Swings 24/16kg
*After each round 200m Run
Aim
Core endurance
Wednesday
Metcon
Inside Out 2
Amrap 14
5 Deficit Hand Stand Push Ups
10 Power Clean 61/43kg
15 Cal Row/Ski
Amrap 12
10 Biceps Curls
10 Bike
20 Crossovers
Aim
Power Builder & Accessories
Thursday
Metcon
Is she pregnant?
2 Round for time:
20 Strict Pull Ups
400m Run
20 Deadlifts 85/55kg
400m Run
20 Reverse Lunges 22.5/15kg
400m Run
Aim
Mental Pacing and Positive Thinking
Friday
Metcon
Honey Chilli Chicken
20 Power Snatches 52/36kg
30 Chest To Bar Pull Ups
40 Box Jumps
50 V-Ups
60 Crossovers
Aim
Coordination & Strategy
Saturday
CrossFit Ireland Birthday Team Throwdown 🎉
Starts at 8am, don’t forget your team colors please!