Teams of 2.
8min build to 1RM TGU.
Rest as needed.
4 rounds.
A. 2min Amrap
10/7 Cal row
5 Burpee over erg
Rest 60sec
B. 2min Amrap
1st & 3rd rds
16 Wall ball
4/arm Hang DB split snatch
2nd & 4th rds
8 T2B
5/arm Hang DB C&J
Rest 60sec
Category: Uncategorized
CrossFit Coleraine
Today’s WOD 2/9/19
Strength. Week 8.
Max effort.
3RM Arch back Sumo stance Good mornings.
Conditioning.
3-4 RFQ
200m run
12 RDL’s
8 HPC
12 Back rack reverse lunge
8 Bent over row
Rest 60sec.
See whiteboard for Scaled, RX, RX+
Fitness.
Dual KB variation
Today’s WOD 1/9/19
A. 10min omem
1 Push press + 1 P.jerk + 1 S.jerk (Speed. Keep light).
Rest as needed.
B. 10min Amrap.
6 Hang power snatch 52.5/35kg.
8 Lateral bar jump burpee.
6 Stoh 52.5/35kg.
8 Cal row.
Rest as needed.
C. 3-4 sets.
20/side DB oblique crunches.
Rest as needed.
Beginners class 31/8/19
Skill.
Handstand walk progressions
Conditioning. (15min)
30 Cal row
30 BJO 24/20
30 SDLHP 52.5/35kg
15 DB Manmakers 22.5/15kg
30 SDLHP
30 BJO
30 Cal row
Today’s WOD 30/8/19
Weightlifting. Week 7 Dynamic effort
12min omem
1 Cluster + 1 Thruster
60-70% of Max Push press.
Conditioning.
Performance
8min Amrap
3 Knees to elbow
3 Clusters
6 K2E
3 Clusters
9 K2E
3 Clusters
Add 3 reps to K2E each rd
Add 3 reps to Clusters every 3rd rd.
See whiteboard for Scaled, RX, RX+ weights.
Fitness
8min Amrap
2 Hanging knee raises
2/arm DB clusters
4 HKR
2/arm DB clusters
6 HKR
2/arm DB clusters
Add 2 reps to HKR each rd.
Add 2 reps to clusters every 3rd rd.
Today’s WOD 29/8/19
3 rounds
2min Row/AAB
Into
3min Amrap
10 Russian swings
10 Prisoner box step up
Into
2min AAB/Row
Rest 3min between rounds.
Today’s WOD 28/8/19
Strength. Week 7
A. Max effort Incline bench press
B. Barbell JM press
Conditioning.
Performance.
10min Amrap
300m run
10 Shspu (40/45% of Max tested 13/5/19)
Fitness.
300m run
10 Strict press (Challenging weight)
Today’s WOD 27/8/19
Strength. Week 7.
A. Max effort Anderson squat
B. Barbell Good mornings
Conditioning.
12min omem.
1. 40sec BFB
2. 40sec complete
10 DB Deadlifts. Remaining time Amrap
DB Cleans
3. 50-70 Double unders
Scaled: 15/12.5kg
RX: 22.5/17.5kg
RX+: 30/22.5kg
Today’s WOD 26/8/19
30min Amrap. Teams of 2.
1000m/800m Row
50 Wall ball
30 SA DB Devils press
1000m/800m Row
50 WB
40 Alt DB Snatch
1000m/800m Row
50 WB
50 Hang DB C&J (5/arm)
Today’s WOD 25/8/19
A. Build to heavy Rope sled pull.
Rest as needed.
B. 10min Amrap ‘Jack’
Rest as needed.
C. 3 x 2min D-ball hold (Bear hug). 2min Rest.
