Strict press 5,5,5,5,5 80% of 1rep max superset with 5 tempo strict pull ups 3131 WOD 7 minute FOR REPS 5 pullups 10pushups 15 situps 10 pullups 15 pushups 20 situps 15 pullups 20 pushups 25 sit-ups. And so on…….
Category: Wods
CrossFit Coleraine
Today’s WOD Thursday 10th July
7×2 hang power clean
WOD
10 mins to complets
25 burpees
25 hang power cleans 60/40
25 burpees
on the minute complete 7 wallballs 9kg/6kg
Today’s WOD 9th July
Push press 6 x 5 15minutes to work up to a heavy 5reps
WOD
10 minute AMRAP
5 L sit chin ups
5 push press 60/40
10 toes to bar
Today’s WOD 8 th July
7 x 2 mid hang snatch
wod
12 minute time cap
5rds
9 snatch grip deadlifts 60/40
6 hang power snatch
3 overhead squats
Today’s WOD 21st June 2014
Skill.
12min work up to a heavy hang power snatch + hang snatch
Conditioning.
3 rounds for total reps
60sec burpee
60sec hang power snatch 35/25kg
60sec box jump 24/24
60sec chest to bar
60sec rest
Today’s WOD 20th June 2014
Strength.
Front squat 7 x 5 @ 75%
Conditioning.
8min amrap
8 front rack lunges (4 each leg) 70/50kg
16 deadlift 70/50kg
24 sit up
Today’s WOD 19th June 2014
Strength.
Pull up complex. 5 sets of:
3 strict chest to bar
3 strict pull up
3 Kipping chest to bar
Skill.
Wall walks or handstand walks
Conditioning.
7min amrap
3 wall walks
21 wall ball 9/6kg 10’/9′
Today’s WOD 14th June 2014
Strength.
12min work up to heavy 5 rep deadlift.
Conditioning.
12min amrap
3 strict hspu
6 deadlift 100/70kg
12 pull up
24 double unders
Scaling options on whiteboard
Today’s WOD 10th June 2014
Skill.
2rm high hang snatch
Conditioning.
In 8min complete:
12-15-9
Hang power snatch 40/30kg
Toes to bar
In remaining time amrap bar touching burpee
Today’s WOD 3rd June 2014
Skill.
Heavy 5 rep touch & go power clean
Conditioning.
6min amrap
5 pull up
10 power clean 42.5/30kg
15 double unders
Rest 1min
Then accumulate 2min in a L-hold
