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CrossFit Coleraine

New Years Eve WOD 31/12/19

New Years Eve Chipper
Teams of 2.

31 Cal.
31 Ring push up.
31 Power snatch.
31 Cal.
31 CTB.
31 OHS.
31 Cal.
31 T2B.
31 Snatch.
31 Cal.
31 Ring push up.
31 Power clean.
31 Cal.
31 CTB.
31 Front squat.
31 Cal.
31 T2B.
31 Cluster.

See whiteboard for Scaled/RX/RX+

Today’s WOD 30/12/19

Teams of 3.

Stoh complex.
1 Push press + 2 Power jerk + 3 Split jerk.
12min Build to heavy (Combined weight)

Conditioning.
15min Amrap (60sec Work/2min Rest).
5 Dual KB Clean.
7 Hspu.
9 BJO.

See whiteboard for Scaled/RX/RX+

Today’s WOD 29/12/19

Week 6. FBB
3 sets
A1. Strict press 8 reps.
Rest 60sec.
A2. Pendlay row 8 reps.
Rest 60sec.
A3. SA KB OHS Split squat 8/side.
Rest 60sec.

Conditioning.
4min Amrap.
21-15-9
Hand release push up.
Alt DB snatch.

Rest 3min.

4min Amrap.
21-15-9
Ring row.
Alt DB Clean + Push press.

Day 10 ‘Christmas Crackers’ 22/12/19

?? Christmas Crackers ??
Week 5. FBB.
3 sets A1. Dual DB/KB Z press 8 reps.
Rest 60sec.
A2. Dual DB see-saw row Alt 16 reps.
Rest 60sec.
A3. DB Front rack split squat 8/leg. Rest 60sec.

Conditioning.
‘Christine’
3rft.
500m Row.
12 Deadlifts @ BW.
21 Box jump 24/20.

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