25min SD Amrap. Teams of 2.
10 Single arm DB complex.
40 Weighted sit up.
20 Burpee over DB.
40 Reverse lunge.
Archive
CrossFit Coleraine
Today’s WOD 4/9/20
Strength. Week 5.
Power jerk
2 sets 4 reps.
2 sets 2 reps.
Rest 2.30min b/t sets.
Conditioning.
8min Amrap.
8 Shspu.
4/arm DB snatch.
8 Deck squats.
See whiteboard for RX+. RX. Scaled.
Endurance 3/9/20
3 sets.
In 8min complete
50 Box step up 20″.
30 Sit up.
Remaining time Max distance Row/Ski/Bike.
Rest 2min b/t sets.
Today’s WOD 2/9/20
Strength. Week 5.
2 sets 1 Clean + 3 Front squat.
2 sets 1 Clean + 1 Front squat (90%+ of heaviest bar in this cycle).
Rest 2.30min b/t sets.
Conditioning.
100 Double unders/Single unders.
21 Deadlift.
75 DU/SU.
15 Deadlift.
50 DU/SU.
9 Deadlift.
See whiteboard for RX+. RX. Scaled. Fitness.
Today’s WOD 1/9/20
Gymnastics. Week 6.
4 sets.
A1. 3 Strict weighted pull up.
Rest 60sec.
A2. 20-30 Seated Pike leg lifts.
Rest 60sec.
Conditioning.
18min omem.
Odd. 40sec Cal.
Even. 40sec Burpee box jump 30/24.
