Weightlifting. Week 3.
10 sets on every 90sec
1 High hang clean + 1 Hang clean.
Conditioning.
9min Amrap.
9 Power clean.
7 Push press.
5 Thrusters.
See whiteboard for RX+. RX. Scaled. Fitness.
Archive
CrossFit Coleraine
Saturday Session
Socially distanced partner conditioning.
A. 20min time cap.
50 Wall ball 10’/9′ 9/6kg.
50 SDLHP 35/25kg.
50 Box jump overs 24/20.
40 WB.
40 Snatch 35/25kg.
40 BJO.
30 WB.
30 SDLHP.
30 BJO.
20 WB.
20 PS.
20 BJO.
10 WB.
10 SDLHP.
10 BJO.
B.
7min Surprise.
Today’s WOD 14/8/20
Strength. Week 2.
Power jerk.
2 sets 8 reps.
2 sets 6 reps.
Rest 2.30min b/t sets.
Conditioning.
10min Amrap.
20/16 Cal.
15 Hand release push up.
10 Alt DB Clean & Jerk.
See whiteboard for RX+. RX. Scaled. Fitness.
Endurance 13/8/20
3 sets.
7min Amrap/3min Rest b/t sets.
2min Cyclical.
60sec Forearm plank.
2min Cyclical.
In remaining time Max distance Single arm Farmers carry.
Today’s WOD 12/8/20
Strength. Week 2.
Clean + Front squat.
2 sets 1 Clean + 7 Front squat.
2 sets 1 Clean + 5 Front squat.
Rest 2.30min b/t sets.
Conditioning.
9min Amrap.
10 Deadlift.
30 Air squat.
5 Power clean.
30 Double unders/Single unders.
See whiteboard for RX. Scaled. Fitness.
Today’s WOD 11/8/20
Gymnastics. Week 3.
5 sets.
A1. Strict pull Amrap-2.
Rest 60sec.
A2. 20-30sec Hollow hold.
Rest 30sec.
A3. 20-30sec Arch hold.
Rest 60sec.
Conditioning.
15min Amrap.
Run 4 Laps.
10 Dual DB Stoh.
10 Toes to bar.
See whiteboard for RX. Scaled. Fitness.
Today’s WOD 10/8/20
Weightlifting. Week 2
10 sets on every 90sec 2 High hang snatch.
Conditioning.
3rds.
10 Power snatch.
10 Lateral pogo burpee.
Rest 3min.
3rds.
10 Overhead squat.
10 Lateral pogo burpee.
See whiteboard for RX. Scaled. Fitness.
Saturday Session 8/8/20
Socially distanced partner conditioning.
‘Running Clock’
0-5min.
5min Amrap
80 Single arm hang DB C&J.
80 No push up Down Up.
5-8min. 3min Rest.
8-15min.
7min Amrap (YG,IG)
Run 2 Laps.
4/arm Single arm DB split snatch.
15-18min. 3min Rest.
18-27min.
9min Amrap.
18 Single arm DB hang C&J.
9 No push up Down Up.
18 Single arm DB split snatch.
Run 2 Laps.
Today’s WOD 7/8/20
Strength. Week 1.
4 sets 8 Power jerk.
Rest 2.30min b/t sets.
Increase load each set.
Conditioning.
8min Ascending ladder.
2 Stoh.
2 Box jump (Open standard) 24/20.
Add 2 reps each rd.
See Whiteboard for RX+. RX. Scaled. Fitness.
Today’s WOD 6/8/20
Endurance.
30min Max distance Row/Bike/Ski.
On every 5min (Starting at 5min) complete
20 Alt Single leg V up.
20 Single arm DB hang power clean.
20 WTD Russian twists.
See Whiteboard for RX. Scaled.
