Strength. Week 1.
4 sets 1 Clean + 7 Front squat.
Rest 2.30min b/t sets.
Increase load each set.
Conditioning.
8min Grinder.
10 Wall ball.
30 Box step up 24/20.
10 SDLHP.
See Whiteboard for RX+. RX. Scaled. Fitness.
Category: Uncategorized
CrossFit Coleraine
Today’s WOD 4/8/20
Gymnastics. Week 2.
A. 4 sets.
A1. Strict pull Amrap-2.
Rest 60sec.
A2. 20-30sec Hollow hold.
Rest 30sec.
A3. 20-30sec Arch hold.
Rest 60sec.
Conditioning.
3 sets. 5min Work/3min Rest.
500m/400m Row (1km/0.8km Bike).
into Amrap
35 DU/SU.
10 Ab mat sit up.
10 Push up.
See Whiteboard for scaling.
Today’s WOD 3/8/20
Weightlifting. Week 1.
10 sets every 90sec 2 High hang clean.
Conditioning.
10min Amrap.
15 Hang power clean.
Run 3 Laps.
See whiteboard for RX+. RX. Scaled. Fitness.
Today’s WOD 24/7/20
Weightlifting.
8 sets. On every 90sec
3 Clean to Thruster (Must complete reps within 20sec).
Conditioning.
30 Alt Single arm DB Power clean.
30 Single arm Thrusters.
75 Double unders/Single unders.
20 Alt SA DB PC.
20 SA DB Thrusters.
75 DU/SU.
10 Alt SA DB PC.
10 SA DB Thrusters.
75 DU/SU.
Endurance 23/7/20
Endurance.
3 sets. On every 10min complete
1km/0.8km Row or Ski (2km/1.6km Bike).
50 Box step up 20″.
30 Ab mat sit up.
Today’s WOD 22/7/20
Week 2. Strength endurance.
15min build to heavy 10 Push press.
Increase weights from last week.
Conditioning.
3 sets.
In 3min complete 4 Laps.
in remaining Amrap:
1st set Burpee.
2nd set Target Burpee.
3rd set DB facing Burpee.
Rest 2min after each set.
Today’s WOD 21/7/20
Conditioning.
CrossFit Open 18.1
Today’s WOD 20/7/20
Week 2. Strength endurance.
Back rack forward lunge 10/leg.
15min build to tough set. Increase weights from last week.
Conditioning.
8min Ascending ladder
Wall ball 5-10-15-20 Add 5 reps each rd.
15 Box jump step down after each rd.
Saturday Session
Conditioning.
In Pairs (25min)
0.00-20.00
Buy in 800m Run.
Into Ascending ladder
10 DB Clean & Jerk.
10 Weighted box step up 24/20.
10 Ab mat sit up.
10 DB Thrusters.
Add 10 reps each rd.
20.00-25.00
5min Amrap
DB Devils press.
Today’s WOD 17/7/20
Weightlifting.
Hang power snatch.
15min build to heavy set of 5.
Conditioning.
21-15-9-3
Power snatch.
Overhead squat.
See whiteboard for RX, Scaled, Fitness.