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Ronin CrossFit Dublin

Monday

Strength:
Front squat 5×3 @ 80%

Metcon:
21-15-9
power cleans 60/40kg
box jumps

Tuesday

Alternating tabata (6min):
L hold / Hollow rock

Metcon:
5 rounds for time
12 mountain climbers
6 T2B

Wednesday

Press 3×5
– then add weight-
Push press 3×5

Metcon:
18 min amrap
8 push press 20/15kg
8 weighted situps 10/5kg
8 air squats

Thursday

Olympic Weightlifting / Mobility&Movement / Active Recovery / Rest Day

Friday

“WITTMAN”

7 rounds for time

15 KBS 24/16kg
15 power cleans 40/30kg
15 box jumps

30 min timecap!

Saturday

Strength:
HBBS 5×3 @ 85-90%

Team WOD (3):

Row for total 5000m
Dual deadlift hold 150/100kg

one person rows while two other holds deadlift. Change as needed.

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