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CrossFit Coleraine

Today’s WOD 22nd March 2016

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Lift.

Build to a max in clean & jerk complex.
Complex: hang power clean + clean + split jerk.

Metcon.

6min amrap
5 toes to bar
1 power clean 75/47.5kg
5 toes to bar
2 power clean
5 toes to bar
3 power clean
Etc etc

Mobility/Active Recovery Class

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Mobility/Active recovery class.

A major part of training that often gets overlooked is recovery. Good recovery will allow you to perform at your best both physically and mentally at CrossFit but also in everyday life.

We will be introducing Mobility/Active recovery class every Thursday 9.30am open gym, 6.00pm open gym starting from 7th April. The structure of the class will be:

10-15min foam rolling, flossing, mashing.
30+min active recovery. AAB, Rower, 30+min workout.
10-15min stretching.

Why should you do this class?

Active recovery/ Aerobic training will:
1. Flush your system.
2. Aid Physical & Psychological recovery.
3. Improve your pacing and breathing in CrossFit Metcons.

Each week we will work on specific areas for mobility and stretching. The active recovery/aerobic training will switch between cyclical work (bike, rower etc) to low intensity CrossFit workout. The recovery work will be done at a pace that is sustainable for you. (Low intensity, able to hold a conversation). Heart rate monitors well worth investing in.

Today’s WOD 21st March 2016

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Strength. Final week.

Back squat 6 x 3 reps every 90sec. Heavier than last week.

Intervals.

4 x 2min. Complete

15/10 AAB Cal. Cal row (alternate btw AAB & rower each rd).
In remaining time amrap
12 double Kettlebell deadlift 24/16kg
9 double Kettlebell hang power clean 24/16kg

Rest 2min btw rds.

Today’s WOD 15th March 2016

Metcon.

Running clock.

0-10min. Establish a max in Snatch complex.
Complex: 1 Snatch deadlift + 1 Hang power snatch + 1 Snatch.

10-22min. Amrap of
200m run.
20 power snatch 42.5/30kg.
20 lateral bar jumping burpee.

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