5km Row or 10km AAB
Category: Uncategorized
CrossFit Coleraine
Day 3, ’12 WODS of Christmas’
Performance & Fitness.
Strength/Movement
3 sets on E90sec.
1. OHWL.
2. BOR.
3. Core.
Conditioning.
CF Open 12.3
Day 2 ’12 WODS of Christmas’
Oly.
Performance.
4min omem. 2 MC.
12min E2M. 1 PC + 1 CL + 1 Stoh.
Fitness.
4min omem. 2 MC.
12min E2M. 1 PC + 1 FS + 1 Stoh.
Conditioning.
Performance.
‘Ascending DT’ intervals.
Fitness.
Dual KB ‘DT’
Day 1 of ’12 WODS of Christmas’
Strength. Test week.
Front squat.
Conditioning.
CF 18.0
Beginners class 1st December 2018
2 rounds (Alternate between A & B).
A. 5min Amrap.
3 Brp.
6 DB SN.
9 BJSD.
Rest 2min.
B. 5min Amrap.
3/arm SA DB TH.
6 PU or RR.
9 SU.
Rest 2min.
Today’s WOD 30th November 2018
Performance & Fitness.
Strength.
Strict press 3RM.
Conditionng.
Performance.
4-5 sets 2min work/60sec rest.
2 PC.
2 RD.
Add 2 reps each rd.
Fitness.
4-5 sets 2min work/60sec rest.
2 Dual DB PC.
2 BD.
Add 2 reps each rd.
Today’s WOD 28th November 2018
Performance & Fitness.
Strength/Movement.
1. Unilateral knee flexion.
2. Unilateral upper body pull.
3. Core.
Conditioning.
2 x 8min.
600m run. In remaining time Amrap
5 Brp CTB.
5/arm KB C&J.
5 BJSD.
Rest 3min.
Today’s WOD 27th November 2018
Oly.
Performance.
8 x E2M.
1 PS + HS.
Fitness.
8 x E2M.
1 PS + 2 HPS.
Conditioning.
Performance.
‘Amanda’
Fitness.
18 Alt DB SN.
9 RR.
9HRPU.
14 Alt DB SN.
7 RR.
7 HRPU.
10 Alt DB SN.
5 RR.
5 HRPU.
Today’s WOD 26th November 2018
Strength. Week 10.
Performance & Fitness.
Front squat.
Conditioning.
Performance.
7min Amrap.
7 DL.
7 HPC.
7 BS.
7 T2B.
Fitness.
7min Amrap.
KB complex (R).
WTD SU.
KB complex (L).
WTD SU.
Beginners class 24th November 2018
2 x 12min Amrap/Rest 4min.
A.
10 KBS.
10 KB GS.
10/7 AAB Cal.
B.
6/side KB FRL.
12 WTD SU.
12/9 Cal Row.
