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CrossFit Coleraine

Today’s WOD 20th November 2015

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Skill.

MisFit Clean Complex. Build to a max.

Power clean + Power jerk + Front squat + Hang clean + Split jerk.

Conditioning.
5rds for total reps.
30sec cal row
30sec rest
30sec thrusters 42.5/30kg
30sec rest
30sec kettlebell swings 24/16kg
30sec rest

Today’s WOD 16th November 2015

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Conditioning. ‘Open Prep’

‘Ben Bergeron Open Test’

20min amrap

50 wall ball 10’/9′ 9/6kg
50 double unders
40 box jump 24/20
40 toes to bar
30 chest to bar
30 burpees
20 p.clean 65/45kg
20 p.jerk 65/45kg
10 p.snatch 65/45kg
10 muscle up