Strength.
A1. Back squat. Tempo 20X1
4,4,3,3.
A2. Staggered stance deadlift. Tempo 2020
6-8 each leg.
Conditioning.
5rft.
20 wall ball 10’/9′ 9/6kg.
10 SDLHP 42.5/30kg.
Category: Uncategorized
CrossFit Coleraine
Beginners class 7th October 2017
Beginners class.
Skill: Hang power clean (hips).
Conditioning.
5 x 3min Amraps.
3 hang power clean (hips). Moderate weight.
6 ab mat sit up.
12 bw lunges.
Rest 90sec between amraps.
Today’s WOD 6th October 2017
Conditioning.
12min.
on every 2min complete
8 lateral bar jump burpee
8 hang power snatch 42.5/30kg
8 thrusters 42.5/30kg
If you fail to complete reps inside 2min. Workout becomes an Amrap.
Rest 2min.
12min build to max weight in
‘Snatch complex’
1 hang snatch + 1 overhead squat + 1 snatch + 1 overhead squat.
Today’s WOD 4th October 2017.
Strength.
‘Press complex’
5 sets of
2 push press + 3 power jerk + 1 split jerk
3 sets of 5-8 wide grip strict pull up. Tempo 2112.
Conditioning.
21-15-9
Pull up.
American swings 32/24kg.
Deficit push up 4″/2″.
Today’s WOD 3rd October 2017
Barbell cycling.
6min omem.
5 hang power clusters (2sec pause in hpc catch).
Conditioning.
2 x 6min Amrap. 3min rest between amraps.
A. 6min amrap.
200m run.
10 hang power clusters 52.5/35kg.
B. 6min amrap.
10/7 AAB cal.
15 wall ball 9/6kg 10’/9′.
5 box jump overs (step down) 24/20.
Today’s WOD 2nd October 2017
Strength.
A1. Back squat Tempo 20X1. 4,4,4,4.
Rest 60sec.
A2. Barbell SL RDL Tempo 3111. 4-6/leg.
Rest 2min.
Conditioning.
16min omem.
1. 40sec Cal row.
2. D-ball hold (bear hug) AHAP.
3. 40sec Amrap double unders.
4. 30sec Weighted wall sit AHAP.
Beginners class 30th September 2017
Skill.
Sumo deadlift high pull.
Conditioning.
18min Amrap in teams of 3.
20 KB SDLHP. AHAP
20 Partner burpee.
30 KB SDLHP.
30 Partner burpee.
Add 10 reps after each completed rd.
Athlete must be running 200m at all times. Athletes switch after each completed run.
Today’s WOD 29th September 2017
Conditioning.
20min Amrap.
2 rounds of ‘Cindy’ + 1 round of ‘DT’
Today’s WOD 27th September 2017
Strength.
‘Press complex’
5 sets: 1 strict press + 3 push press + 4 power jerk.
Increase weight from last week.
Conditioning.
12min amrap
36 double unders
18 toes to bar
12 strict handstand push up
6 pistols
Today’s WOD 26th September 2017
Conditioning.
4 sets.
On every 5min complete:
15/12 AAB cal
200m run
15/12 Cal row
20 no push up no jump burpee
See whiteboard for scaling options.
