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2 May from CrossFit Ireland on Vimeo.

Monday
1 Class Only at 10am
“MURPH”
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Air Squats
Run 1 Mile

Mobility
Standing calf stretch – 2 Mins per side
Bully Stretch – 2 Mins per side
External Rotation Shoulder Stretch – 2 Mins per side


Tuesday
Skills
EMOM 10
2 Power SnatchesStrength
Overhead Lunges
4 sets of 12 steps
take the weight from the floor
*rest 2 minutes

Gymnastics/Connectivity

3 Rounds
30 seconds arch with PVC Pipe
15 seconds rest
straight into
3 Rounds
30 seconds hollow with PVC Pipe
15 seconds rest

Mobility
Foam Roll Late – 2 Mins per side
Couch Stretch – 2 Mins per side

Bonus Work
3K Row


Wednesday
Gymnastics/Connectivity
30′ Inch worm to hollow hold, 5 breath hold each hollowSkills
EMOM 10
1 Power Clean

CardiBalance
3 Rounds
A) 1 Minute Calorie Row
-30 seconds rest-
B) 1 Minute Max Bar Facing Burpees
-30 seconds rest-
C) 1 Minute Max Effort Wall Balls
-30 seconds rest-
D) 1 Minute Handstand Hold Practice
-30 seconds rest-

Mobility
Hanging lat Stretch – 90 seconds per side
Couch Stretch – 2 Mins per side

Suggestd Bonus Work
A) Dumbbell Bench Press
8-8-8-8-8
B) Bent over Barbell Row
8-8-8-8-8


Thursday
Gymnastics/Connectivity
8 Rounds
15 seconds arch
15 seconds hollow
(no rest, one continuous piece)Skills
Handstand Walking with Partner

Metcon
3 Rounds
21 Wall Balls
15 Bar Facing Burpees
9 Snatches 60/40Kg
*18 Minute Cap

Mobility
Pigeon stretch – 2 Mins per side
Bully Stretch – 2 Mins per side

Suggested Bonus Work
3 Rounds
15 Strict Toes to Bar
30 Push Press 35/20Kg


Friday
Skills
Muscle Up PracticeSkills
EMOM 10
2 Push Jerks

Strength
4 x 12 Box Steps (Front Rack)

Mobility
Foam Roll legs – 2 Mins per side
Banded front rack stretct – 2 Mins per side

Bonus Work
“Naughty Nancy”
4 RFT:
600m Run
25 Overhead Squats, 64/43Kg


Saturday
Strength
Snatch Balance
Build to a heavy tripleSingle Leg Romanian Deadlifts
8-8-8-8-8 (4 each leg)

Metcon
5 Rounds
50 Double Unders
15 Power Cleans 43/29Kg