Strength. Week 4.
Push press. Tempo 21X2.
Build to heavy 3.
Conditioning.
2 x 7min Amrap.
A.
7/arm DB PP.
10/7 AAB cal.
Rest 3min.
B.
10 BBJ.
100m Run.
Category: Uncategorized
CrossFit Coleraine
Today’s WOD 23rd April 2018
Oly. Week 4.
12min omem.
2 T&G PC. Build to max weight.
Conditionng.
9min ladder.
3,6,9,12 etc.
HPC.
FSQ.
BJ.
Beginners class 21st April 2018
Skill.
Power Clean.
Conditioning.
20min Amrap. Teams of 3.
6 PC.
9 BJO.
12 WTD SU.
1 Athlete must 200m Run while 2 Athletes work through Amrap.
Today’s WOD 20th April 2018
Strength. Week 2.
A1. DB Bench press.
A2. Deficit Negative HSPU.
Conditioning.
12min omem.
1. PU/CTB/BMU.
2. 5 Burpee + 5 D-ball clean.
3. 15/12 Cal Row.
Endurance class
See Whiteboard
Today’s WOD 18th April 2018
Strength. Week 2.
A1. Barbell reverse lunge.
A2. Strict supinated pull up.
Conditioning.
10min Grinder
30 SA KB SC DL
30sec/side 3 Point PLK
30 WB
50m/arm FW
Today’s WOD 17th April 2018
Strength/Oly.
Power jerk. Build to heavy 5. 21X2.
Conditioning.
3x4min Amrap. Rest 2min.
3 PC.
6 PU.
100m Run.
Today’s WOD 16th April 2018
Oly.
10min omem.
1 PS + 2 OHS.
Conditioning.
50 FS @70% of 1RM.
Complete 5 Strict T2B each time you break.
Beginners class
Conditioning.
20min work through
10 WB
15 SDLHP
200m Run
10 RR
15 PP
200m Run
Today’s WOD 13th April 2018
Strength. Week 1.
A1. DB Bench press.
A2. Deficit Negative Hspu.
Conditioning.
12min omem.
1. 40sec DBC
2. 40sec DU
3. 40sec AAB
