30 minutes to warm up and build up to a tough 3 rep power clean or deadlift for novice.
Then
On the minute for 12 minutes do…
3 Power Cleans @85% or your 3 rep
5 Burpee Box Jumps (60/50cm)
Scale the burpee box jumps to 3 reps if unable to complete a set within a minute.
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
Posted on:
May 15, 2012
Strength
Muscle up Practice
Min Requirements
3 rounds
7 strict ring pullup s
7 strict ring dips
rest 60 seconds between
Met-Con
3 rounds
10 Kte
20 Deadlifts@50%
400m Run
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
Posted on:
May 11, 2012
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
CF Journal