Strength.
Back squat
1×5 @80%
1×3 @85%
1×1 @90%
1×5 @85%
1×3 @90%
1×1 @95%
Metcon.
6min amrap.
7 thrusters 35/25kg
21 double unders
Archive
CrossFit Coleraine
Today’s WOD 29th July 2017
Basics class.
5min Complete 600m run. In remaining time
Amrap Cal row.
Rest 3min.
5min Amrap.
10 D/B push press 22.5/15kg.
10 Ab mat sit up.
Rest 3min.
5min Complete 600m run. In remaining time
Amrap AAB cal.
Rest 3min.
5min Amrap.
10 Ring rows
10 Burpees.
Today’s WOD 28th July 2017
Strength. Retest.
Clean grip deadlift 1RM.
Intervals.
3 x 3min Amraps
15-12-9
Goblet squat 32/24kg
Box jump 24/20
Rest 60sec between each Amrap
Today’s WOD 26th July 2017
Oly.
10min omem.
1 Power snatch + 1 Hang power snatch + 1 Low hang snatch
Metcon.
10 D/B snatch 22.5/15kg
20 Double unders
20 D/B snatch
40 DU
30 D/B snatch
60 DU
40 D/B snatch
80 DU
50 D/B snatch
100 DU
Today’s WOD 25th July 2017
Gymnastics & Pressing strength.
8min omem.
1. 5-10 strict toes to bar
2. 4-6/arm alternating Z press
Metcon.
20min Max distance.
Choose either:
Row/Run/AAB/Ski
On every 2.30min complete
10 double KB clean & jerk 2×24/16kg
Today’s WOD 24th July 2017
Strength.
Back squat.
1×6 @70%
1×4 @80%
1×2 @85%
1×1 @90%
1×1 @95%
1xME @90%
Metcon.
8min amrap.
5 strict pull up
15 push up
30 lunges
Today’s WOD 22nd July 2017
Basics class.
3 Rds for total reps
60sec at each station.
1. AAB cal.
2. Prisoner box step up 24/20.
3. Renegade rows 22.5/15kg.
4. Row cal.
5. D-Ball clean 50/30kg.
6. Rest.
Today’s WOD 21st July 2017
Intervals.
4min complete
20/14 Cal row. In remaining time amrap
15 power clean 65/40kg
9 lateral bar jumping burpee
Rest 4min.
4min complete
20/14 Cal row. In remaining time amrap
15 power clean 55/35kg
9 lateral bar jumping burpee
Rest 4min.
4min complete
20/14Cal row. In remaining time amrap
15 power clean 45/30kg
9 lateral bar jumping burpee
Today’s WOD 18th July 2017
Gymnastic & Pressing Strength.
8min omem.
1. 5-10 strict toes to bar
2. 6-8 Z press (D/B or KB)
Metcon.
20min amrap.
25/18 Cal Row/AAB/Ski
10 hand release push up
50 double unders
10 chest to bar
Today’s WOD 17th July 2017
Strength.
Back squat.
1×6 @70%
1×4 @80%
1×2 @90%
1×1 @95%
1×2 @90%
1×4 @85%
1×6 @75%
Metcon.
4rft.
200m run
10 hang power clusters 52.5/35kg
