Strength. Week 1 (Repetition method).
A. Push press @ tempo 20X1. 3×10
B. Strict pull up 3×10
Conditioning.
12min omem.
1. 10-15 unbroken T2B.
2. 10-15 Hrpu.
3. 40-60 Double unders.
See whiteboard for Scaled/RX
Archive
CrossFit Coleraine
Today’s WOD 19/11/19
Strength. Week 1 (Repetition method).
A. Sumo deadlift 3×10
B. Goblet cyclist squat 3×10
Conditioning.
6min ladder
Deadlift.
BJSD.
2,4,6… Add 2 reps each rd.
See whiteboard for Scaled/RX/RX+/Fitness.
Today’s WOD 18/11/19
Midline strength. Week 1.
3 rounds
A1. 20 V up/Tuck up/Ab mat sit up.
Rest 30sec.
A2. 30sec/side Side plank.
Rest 30sec.
A3. 30 Crossbody K2E plank.
Rest 30sec.
Conditioning.
3 sets. 5min work/3min Rest.
400m Run (500m/400m Row. 1km/0.8km AAB).
In remaining time Amrap
5/arm Hang DB C&J.
5 Lateral burpee over DB.
10 Air squat.
See whiteboard for Scaled/RX/RX+
Today’s WOD 17/11/19
800m Run.
50 Ab mat sit up.
100 DU.
50 SDLHP 35/25kg.
400m Run.
40 Pull up.
75 DU.
40 Alt DB snatch.
200m Run.
30 Thrusters 35/25kg.
50 DU.
30 Box jump.
Beginners 16/11/19
Skill.
Sumo deadlift high pull.
Jump rope.
Conditioning.
10 SDLHP
30 Single unders
100′ D-ball carry
30 Single unders
Today’s WOD 15/11/19
Weightlifting.
Power clean complex.
8 sets. On every 90sec
1 hang + 1 low hang + 1 floor
Conditioning. Inspired by Colly
3rft.
15 Thrusters
15 Lateral bar jump burpee
200m Run
See whiteboard for Fitness/Scaled/RX
Today’s WOD 14/11/19
Endurance.
2 rounds (20min).
2min Row.
Rest 30sec.
2min Amrap 10 SDLHP 35/25kg. 10 Ab mat sit up.
Rest 30sec.
2min AAB.
Rest 30sec.
2min Amrap 5 DB Burpee. 10 DB Reverse lunge (Suitcase hold). Rest 30sec.
Today’s WOD 13/11/19
Weightlifting.
Snatch complex
1 Power snatch + 2 Hang snatch
8 sets. On every 90sec build to tough weight.
Conditioning (Courtesey of She Bond Laverty)
10min Amrap
12 Alt DB snatch
8 CTB
12 Alt DB C&SJ
8 Hspu
See whiteboard for Fitness/Scaled/RX/RX+
Today’s WOD 12/11/19
Skill work.
10-12min working on skill of your choice.
Conditioning. (Recovery pace)
20min omem (40sec work).
1. AAB.
2. Alt TGU.
3. Row.
4. Ring plank hold (external rotation).
Today’s WOD 11/11/19
‘Running Clock’ Teams of 2
0.00-15.00
10rds (5rds each YG,IG)
4 DB Devils press
6 T2B
8 BJO
Remaining time Mex cal Row/AAB
15.00-30.00
10rds (5rds each YG,IG)
4 Power clean
6 Front squat
8 Stoh
Remaining time Max cal Row/AAB
See whiteboard for Fitness/Scaled/RX
