Archive

Conditioning.

20min amrap.

400m run
31 sit up
200m run
31 push up
400m run
31 overhead lunge 20/15kg
200m run
31 kettlebell swings 24/16kg

Strength.

Front squat. Build to a heavy 5. Barbell taken from the floor.

Conditioning.

4rds for reps.
60sec cal row
60sec rest
60sec wall ball 10’/9′ 9/6kg
60sec rest

Strength.

Push press 3,3,3,3,3 (touch & go)

Conditioning.

Teams of 2.
8 rft
6 Hspu
12 deadlift 100/70kg
24 pull up
48 double unders

Conditioning.

Teams of 3.
Running clock

0-10min 1RM snatch
10-20min Amrap 75 box jump overs
75 power snatch 40/30kg
20-30min Amrap 75 lateral bar jump burpees
75 front squat 40/30kg

Conditioning.

Teams of 4.

500m row
150 thrusters 45/30kg
750m row
150 pull up
1000m row

Once workout begins barbell cannot touch the floor.

Strength.

Back squat 4×5 @72.5% of 1RM

3 x Max effort strict chest to bar or pull up

Conditioning.

15-12-9-6-3
Deadlift 125/85kg
Box jump 30/24

Conditioning

20min amrap

15 toes to bar
10 shoulder to overhead 70/45kg
15 lateral bar jump burpees

Skill.
Cleans (power or full clean)

Build up to 80-85% of Max clean.

Conditioning.

‘Holleyman’ hero WOD
30rft

5 wall ball 10’/9′ 9/6kg
3 hspu
1 clean 100/70kg

Workout to be done in pairs. Athlete A does 1rd while Athlete B rests. Then Athlete B does 1rd while Athlete A rests. Each must do 15rds.
Goal of the workout is quality of movement!!!!

Conditioning.

‘CrossFit Coleraine 12 Days of Christmas’

Skill.

Clean complex. Build to max.
1 Deadlift
1 Hang power clean
1 Front squat
1 Push press

Conditioning.

10min amrap of barbell complex
Deadlift + hang power clean + front squat + push press

If you drop barbell or barbell rests on the floor. 5 burpee penalty.