Saturday, March 18 2023

“The Feast of Saint Patrick” by DB

For Time: (38min cap)

800m Gaelic Get Away Run
17 Green Goblet Squats (KB)
17 Irish Kettlebell Swings

1000m Isle of Man Row
17 Wallball Sit-Ups 20/14lbs MRX 20/10lbs
17 St Patrick Power Snatches (Barbell)
80 Dublin Double Under
17 Pull-ups for St Patrick RX+ Chest to Bar
17 Scot’s Irish Hang Squat Clean Thruster (Barbell)
400m Shannon Sprint
17 Black & Tan Burpee Box Jump Overs
17 Guinness Ground to Overhead (Barbell)

Kettlebell Loads = 24/16kgs RX+32/24 MRX 20/12kgs

Barbell Loads = 95/65lbs RX+115/80 MRX 75/55lbs

Box Heights = 24/20″ RX+ 30/24″ MRX 20/18”

1 Russian Swing + 1 American Swing = 1 Irish Swing by DB

Core Development & Stretching

15 Glute Ham Raises
30sec Butterfly Stretch x 2

15 Hip Extensions
30sec Straddle Stretch x 2

30sec Chinese Splits Hold x 2

CFHSV Running & Endurance Is Canceled Today….



Come support your fellow CFHSV Athletes as they take on the Individual Quarterfinals!

Event 3: Athletes starting at 8:30am in the side gym!

Event 4: Athletes starting at 11:15am in the main gym!



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