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CrossFit Coleraine

Today’s WOD 19/7/19

Weightlifting. Week 1.
Dynamic effort.
A. 10xE30sec 2 T&G Power cluster 60-70%.
B. 10xE30sec 1 Cluster 60-70%.

Conditioning.
Performance
30 T2B
30 DB BSU
30 Stoh 52.5/35kg
30 Front squat
30 BJ
30 WB

Fitness.
DB variation.

Today’s WOD 18/7/19

Endurance.

2 x 12min/4min Rest.

A.
12min Row. On every 3min complete (Starting at 0.00).
10 Heavy Russian Dual KB Swings.
30sec Ring Plank.

B.
12min AAB. On every 3min complete (Starting at 0.00).
10-15 Burpee.
30sec Hollow hold.

Today’s WOD 17/7/19

Strength. Week 1.
A. Mex effort Floor press (Strict press grip).
Build to heavy single.
B. Wide grip supinate do bent over rows 2×8-10.

Intervals.
3x2min Amrap/2min Rest.
30 DU
10 Hrpu
2 WW or 10 Shoulder taps

Today’s WOD 16/7/19

Gymnastics (Bar muscle up).
A. 3×5 Hollow & Arch.
B. 3×5 Air chair.
C. 3×3-5 Jumping BMU.

Conditioning.
20-25min. Teams of 3.
A. 100m D-ball carry + 100m Mixed KB carry.
B. Row cal.
C. AAB cal.
Rotate movements when athletes completes carries.

Today’s WOD 15/7/19

Strength. Week 1.
A. Max effort Box squat (Parallel)
8 sets build to heavy single.
B. 2×10-15 Bulgarian split squats.

Conditioning.
Performance.
6min Amrap
20 Air squat.
10 Deadlift 60% of 1RM.
5 Strict CTB.

Fitness.
6min Amrap.
20 Air squat.
10 Dual KB Deadlift (Heavy).
5 Rack pull up.

Today’s WOD 14/7/19

Conditioning.
3 x 6min Amrap/5min Rest.
A.
100m Run.
8 Close grip bench press 70/45kg.
8/arm KB Bent rows (Choose own weight).

B.
7/5 AAB cal.
14 Alt DB Curl + Press (Light).
7 Dual DB Front squat (Same weight as curl+press).

C.
250m/200m Row.
30-45sec Handstand hold.
10 Ab mat sit up.

Today’s WOD 12/7/19

Strength. Retest.
5RM Clean grip T&G Sumo Deadlift.
Compare to 31/5/19.

Conditioning.
12min. Teams of 2.
Buy in 200 DU.
Remaining time YG,IG
12 Wall ball.
4 T&G Power clean.

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