Strength. Week 5.
Power jerk
2 sets 4 reps.
2 sets 2 reps.
Rest 2.30min b/t sets.
Conditioning.
8min Amrap.
8 Shspu.
4/arm DB snatch.
8 Deck squats.
See whiteboard for RX+. RX. Scaled.
Category: Uncategorized
CrossFit Coleraine
Endurance 3/9/20
3 sets.
In 8min complete
50 Box step up 20″.
30 Sit up.
Remaining time Max distance Row/Ski/Bike.
Rest 2min b/t sets.
Today’s WOD 2/9/20
Strength. Week 5.
2 sets 1 Clean + 3 Front squat.
2 sets 1 Clean + 1 Front squat (90%+ of heaviest bar in this cycle).
Rest 2.30min b/t sets.
Conditioning.
100 Double unders/Single unders.
21 Deadlift.
75 DU/SU.
15 Deadlift.
50 DU/SU.
9 Deadlift.
See whiteboard for RX+. RX. Scaled. Fitness.
Today’s WOD 1/9/20
Gymnastics. Week 6.
4 sets.
A1. 3 Strict weighted pull up.
Rest 60sec.
A2. 20-30 Seated Pike leg lifts.
Rest 60sec.
Conditioning.
18min omem.
Odd. 40sec Cal.
Even. 40sec Burpee box jump 30/24.
Today’s WOD 28/8/20
Strength. Week 4 (Volume deload).
3 sets on every 2min
3 Power jerk @ 80% of last week’s final weight.
Conditioning.
10min Amrap.
30/23 Cal.
15 Hang Dual KB Power clean.
See whiteboard for RX+. RX. Scaled.
Endurance 27/8/20
5-6 sets.
20/16 Cal.
15sec/side Side plank (Star plank if possible).
20/16 Cal.
30sec Hollow hold.
Rest 90sec after each set.
Today’s WOD 26/8/20
Stremgth. Week 4 (Volume deload).
3 sets on every 2min.
1 Clean + 2 Front squat @ 80% of last week’s final weight.
Conditioning.
4 sets 3min Amrap/60sec rest b/t sets.
3 Power snatch.
6 Push up.
10 Alt Forward lunge.
See whiteboard for RX+. RX. Scaled. Fitness.
Today’s WOD 25/8/20
Gymnastics. Week 5 (New 3 week wave).
3 sets.
A1. 3 WTD Strict pull up.
Rest 60sec.
A2. 10-20 Seated Pike leg lifts.
Rest 60sec.
See whiteboard for scaling options.
Conditioning.
4min Max distance (Row/Bike/Ski).
6min Amrap
8 NPU Down up.
35 Double unders/Single unders.
8 Toes to bar.
4min Max distance (Same machine).
Today’s WOD 24/8/20
Weightlifting. Week 4 (Volume deload).
5 sets on every 2min. 2 Hang snatch.
Conditioning.
Short Chipper.
50 Wall ball 10’/9′ 9/6kg.
40 KB swings.
30 Lateral box step overs 24/20.
40 KB swings.
50 Wall ball.
See whiteboard for KB weights.
Saturday Session 22/8/20
24min. Teams of 2.
2min work/2min rest. (Athlete completes 2min. Athlete B rest. Then switch).
6 Lateral NPU Down up over BB.
8 Hang power clean 45/30kg.
10 Air squat.
At min 12. Increase rep scheme
10 Lateral NPU Down up over BB.
12 Hang power clean.
14 Air squat.
