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25 Apr from CrossFit Ireland on Vimeo.

Gymastics/Connectivity
Muscle Up Practice

Skills
EMOM 10
3 Power Snatches

Metcon
6 Rounds
6 Deadlifts 125/75Kg
12 Bar Facing Burpees
24 Double Unders

Mobility
Bully Stretch – 2 Mins per side
Banded Hamstring Stretch – 2 mins per side

Suggested Bonus Work
EMOM 10
Max Effort Hollow Hold


Tuesday
Gymnastics/Connectivity
30′ Inch worm to hollow hold, 5 breath hold each hollowStrength
Overhead Lunges
4 sets of 12 steps
take the weight from the floor
*rest 2 minutes

Metcon
AMRAP 10
10 Strict Toes to Bar
10 Strict Handstand Push Ups
-rest 2 minutes-
Run 1 Mile

Mobility
Standing Calf Stretch – 2 Mins per side
Couch Stretch – 2 Mins per side


Wednesday
Gymnastics/Connectivity
AMRAP 8
Max Effort Strict Chin Ups
50 Double Unders
*Record Total Chin UpsSkills
EMOM 10
2 Power Cleans

Strengthio
3 Rounds
A) 1 Minute Calorie Row
-30 seconds rest-
B) 1 Minute Handstand Hold Practice
-30 seconds rest-
C) 1 Minute Max Effort Wall Balls
-30 seconds rest-
D) 1 Minute Max Effort L-Sits
-30 seconds rest-

Mobility
Banded External Rotation shoulder stretch – 2 mins per side
Couch Stretch – 2 Mins per side

Suggested Bonus Work
A) 4 x 10 Dumbbell Bicep Curls
B) 4 x 10 Tricep Pull Downs


Thursday
Gymnastics/Connectivity
5 Rounds
30 Seconds Plank
30 Seconds RestMetcon
AMRAP 10
10 Ring Rows
25′ Handstand Walk

Metcon
10,9,8,7,6,5,4,3,2,1
Front Squat 70/45Kg
Burpee Pull Ups
*Gents use “high” bars, ladies use “low” bars

Mobility
Bully Stretch – 2 mins per side
Foam roll legs – 2 mins per side

Suggested Bonus Work
4K Row


Friday
Gymnastics/Connectivity
5 Rounds
5-10 Strict Pull Ups
10 Shoulder TapsSkills
EMOM 10
3 Push Jerks

Strength
4 x 12 Box Steps (Front Rack)

Mobility
Banded External Rotation shoulder stretch – 2 mins per side
Couch Stretch – 2 Mins per side

Suggested Bonus Work

3 Rounds:
7 Squat Cleans, 93/66Kg
14 Strict HSPU
21 Calorie Row


Saturday
Strength
Overhead Squat
1RMSingle Leg Romanian Deadlifts
8-8-8-8-8 (4 each leg)

Metcon
Run 400m
75 Wall Balls
*200m run each time you drop the ball
Run 400m