Category: Uncategorized

Catch up.

Spend 15min catching up on strength/skill you missed this week or pick a skill to work on.

Conditioning.

4 sets. On every 3min complete
200m run
5 thrusters 70/45kg (thrusters to be unbroken)
10 step down box jump 30/24

Strength.

Push press 4 x 8 @ 71%

Conditioning.

10min amrap
5 bar jump burpee
10 shoulder to overhead 42.5/30kg
5 chest to bar
10 sit up

Skill.

8 sets on every 2min Snatch + Hang Snatch.

Conditioning.

5rds for reps
40sec alternating kettle bell snatch 32/24kg
20sec rest
40sec alternating pistols
20sec rest

Strength.

Back squat 4 x 8 @ 72%.

Conditioning.

CrossFit Masters Qualifier Event 4.

21-15-9
Deadlift 100/70kg
Box jump 24/20
Handstand push up (new standard)

Team workout

Skill.

7 sets on every 2min snatch pull + power snatch + overhead squat.

Conditioning.

7min ascending ladder
3 snatch 50/35kg
3 box jump 24/20
3 pull up

Add 3 reps each rd.

Skill.

Handstand push progressions.

Conditioning.

21-15-9-6-3
Kettlebell swings 32/24kg
Burpees

** CrossFit Coleraine is hosting a ROWING WORKSHOP **
Saturday 20th June 2015
12-2pm
ONLY £10 per person and JP will be bringing lots of rowers with him so there will be plenty of rowing time.

We are committed to giving members the opportunity to develop all their skills and rowing, as the Open has highlighted, is a skill requiring attention! Love it or hate it, rowing is featuring more and more in qualifiers and competitions and we have the opportunity to take advantage of the knowledge and expertise of Jonathan Mitchell, CrossFitter, rowing competitor, coach and medal winner.

JP has over 10 years experience as a competitor – progressing from Coleraine Inst to competing at multiple world championships. This includes silver and bronze medals as a junior at the European Championships in 2008, 2009 and bronze at the World university championships in 2010. In 2011, he competed at the under 23 worlds as a lightweight sculler (competing at 72.5kg) finishing 15th, then raced a lightweight pair and finished 9th. In 2013 he competed as a heavyweight in the 4s event, again finishing 9th.

JP has Rowing Ireland level one coach qualification, coaching a local club teaching novice women and then junior rowers. He coached in Australia for 9 months competed through to national level. He currently coaches at Coleraine Inst. And is a member of the Coaches Rowing Forum.

This workshop has limited places which are secured by payment, we are very fortunate to have such a skill set at our disposal with one of our own CrossFit Coleraine members and we would encourage you to take advantage of his knowledge and experience.

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Strength.

Push press 4 x 8 @ 69%

Conditioning.

12min amrap
50 double unders
15 toes to bar
10 shoulder to overhead 70/45kg
10 front rack lunges 70/45kg

Skill.

7 sets on every 2min. Hang power clean + hang clean.

Conditioning.

8min amrap
12 box jump 24/20
6 chest to bar
3 hang power clean 80/50kg