CF Open 19.3
Category: Uncategorized
CrossFit Coleraine
Endurance class 7th March 2019
3x10min/5min rest.
A. 4min Row.
Into 6min Amrap
3 T2B.
3 Box jump overs.
3 Target burpee.
Add 3 reps each rd.
B. 4min AAB.
Into 6min Amrap.
8 DB Snatch (R).
8 DB Snatch (L).
16 Alt Reverse lunge.
C. 4min Row/AAB.
Into 6min Amrap.
9 STOH (Light).
30 DU (60 Singles).
Today’s WOD 6th March 2019
Strength. Week 3.
A1. RFEESS.
A2. Dimmel DL.
Conditioning.
15min Amrap. Teams of 2.
75 WB.
50 DB HC.
200′ D-ball carry.
Today’s WOD 5th March 2019
Oly. Snatch complex.
Performance.
12min omem.
2 PS + 1 HS.
Fitness.
12min omem.
2 PS + 1 HPS.
Conditioning. (In pairs).
12min Alternate between A&ab E3M.
Performance.
A. AAB/Row.
B. Amrap
5 HPS.
30 DU.
10 OHS.
Fitness.
A. AAB/Row.
B. Amrap.
5 KBS.
30 MC.
10 KB GS.
Today’s WOD 4th March 2019
Strength. Week 3.
Performance & Fitness.
A1. CGB.
A2. Star plank/side.
A3. Supinated BB row.
A3. Hanging L-sit.
Conditioning.
Performance.
7min Ladder 3,6,9 etc.
PP.
BOB.
CTB.
Fitness.
7min Ladder 3,6,9 etc.
SA DB PP.
BODB.
RR.
Today’s WOD 3rd March 2019
Gymnastics.
12min working 1-2 Gymnastic movements.
Conditioning.
A. 8min Amrap.
15/12 AAB cal.
10 Dual DB PC 22.5/15kg.
5 Tall Box jump 30/24kg.
Rest 5min.
B. 8min Amrap.
15/12 Cal Row.
2-3 Wall walk or 25′ HSW.
3-5 BMU or 10 CTB or 10 Pull up.
Beginners class 2nd March 2019
Skill. Rowing.
Conditioning.
3 x 4min/2min Rest.
6 Hang DB SN (R).
6 PUP.
6 Hang DB SN (L).
12 ASQ.
CrossFit Open workout 1st March 2019
CrossFit Open 19.2
Endurance class 28th Febuary 2019
2 x 12min/4min rest.
A.
12/8 AAB cal.
12 KBS.
12 HRPU.
B.
14/12 Cal row.
20 WB.
12 SU.
Today’s WOD 27th Febuary 2019
Strength. Week 2.
A1. RFESS.
A2. Dual DB/KB RDL’s.
Conditioning.
15min Amrap in pairs.
20/15 Cal row.
20 D-ball GTS.
20 BJO.
20 PU.
