Strength. Week 5.
Performance.
Thrusters 15-10-5
Fitness.
A1. FFESS.
A2. Tall kneeling LM press.
Conditioning.
10min Amrap.
21 ASQ.
15 SDLHP.
9 SU.
Category: Uncategorized
CrossFit Coleraine
Beginners class 2nd Febuary 2019
25min Amrap. Teams of 2.
750m/600m Row.
50 KBS.
25 BOKB.
100′ D-ball carry (Add 50′ each rd).
Today’s WOD 1st Febuary 2019
Gymnastics.
Performance.
15min RMU (Strict/Kipping).
Fitness.
4rds.
A1. Strict pull up.
A2. Strict ring dip.
A3. Hollow hold.
Conditioning.
Performance.
CF Open 17.2.
Fitness.
12min Amrap.
2rds
16 Goblet hold RL.
16 Tuck up.
8 KBS.
2rds.
16 GH RL.
16 JPU.
8 KBS.
Todadays WOD 30th January 2019
Strength. Week 6.
Performance & Fitness.
CG Deadlift 4×5 @80%.
Conditioning.
3x4min/2min Rest.
Buy in 300m/250m row.
Remaining time Amrap
8 Hspu.
12 KBS.
Today’s WOD 29th January 2019
Oly.
Performance.
6min omem 2 MC + 1 TC.
10min omem 2 CL.
Fitness.
Power clean.
Conditioning.
12min Amrap.
3rds
8 BOB
6 CL 60/40kg.
3rds.
8 BOB.
4 CL 85/60kg.
Amrap.
8 BOB.
2 CL 105/70kg.
Fitness.
Sub DB CL for BB CL (Increase every 3rds).
Today’s 28th January 2019
Strength. Week 4.
Performance.
Low bar back squat.
Fitness.
A1. Belt squat.
A2. 1/2 Kneeling LM press.
Conditioning.
Performance.
30 HPC.
30 HRPU.
30 FS.
30 SU.
30 STOH.
Fitness.
30 KBS.
30 HRPU.
30 KB GS.
30 SU.
15/arm KB STOH.
Beginners class 26th January 2019
Skill. Med ball clean.
(Wall ball & D-ball).
Conditioning.
3rds 40sec work/20sec rest.
1. Med ball clean.
2. AAB.
3. Alt DB PP.
4. Row.
5. Forearm plank.
6. Rest.
Today’s WOD 25th January 2019
Strength. Final week.
Performance & Fitness.
5 sets.
A1. Push press. Build to 3RM.
A2. False grip CTR (Only 3 sets).
Conditioning.
2-20 Alt DB SN.
1-10 BBJ.
Today’s WOD 23rd January 2019
Strength. Week 5.
Performance & Fitness.
CG Deadlift 4×5 @75%.
Conditioning.
Performance.
2x7min/2min Rest.
Buy in: 1.0/0.7 Mile AAB.
Amrap
10 HPC.
10 V up/Tuck up.
10 Alt FR RL.
Fitness.
Buy in: 1.0/0.7 Mile AAB.
Amrap
10 Dual KBS.
10 V up/Tuck up.
10 Dual KB FR RL.
Today’s WOD 23rd January 2019
Strength. Week 5.
Performance & Fitness.
CG Deadlift 4×5 @75%.
Conditionng.
Performance.
2x7min/2min Rest.
Buy in 1.0/0.7 mile AAB.
Amrap
10 HPC.
10 V up/Tuck up.
10 FR RL.
Fitness.
2x7min/2min Rest.
Buy in 1.0/0.7 mile AAB.
Amrap
10 Dual KBS.
10 V up/Tuck up.
10 Dual KB F RL.
