Running Clock
0-10min
10min Amrap
15 Box jump step down 24/20
10 Deadlift
5 Hang power clean
See whiteboard for RX. Scaled. Fitness.
10-14min
Rest 4min
14-26min
12min build to 8RM Hang power clean
Category: Uncategorized
CrossFit Coleraine
Today’s WOD 15/9/20
Week 8. Strict Gymnastics.
4 sets.
A1. WTD strict pull up 1.1.1 (10sec).
Rest 60sec.
A2. 20-30 Toe touches.
Rest 60sec.
Conditioning.
3 sets.
5min Amrap
21/16 Cal
15 Air squat
9 Khspu
Rest 2min b/t sets.
Start next set where you finished.
Today’s WOD 14/9/20
Weightlifting.
12min omem
2 Low Hang Power snatch 60-70% of Max.
Conditioning.
8min Amrap.
6 Alt Single arm DB Devils press (No push up).
35 Double unders.
See whiteboard for RX+. RX. Scaled.
Anniversary WOD ‘Marino’
Saturday Session
Remembering a Good Friend
‘Marino’
3RFT
50Cal
10 Power clean 60/40kg
9 Strict pull up
19 Alt Hang DB split snatch
Wear weighted vest.
Today’s WOD 11/9/20
Strength. Test week.
Power jerk.
15min build to tough single.
Conditioning.
6min omem.
Odd: 30sec Lateral burpee.
Even: 30sec Thrusters.
Rest 3.30min.
3RFT.
#Lateral burpee.
#Thrusters
#Reps: Best rds from omem.
Today’s WOD 9/9/20
Strength. Test week.
15min build to tough complex
1 Clean + 1 Front squat.
Conditioning.
12min Amrap.
8 Alt DB Power clean.
16 Alt Front rack reverse lunge.
8 Alt DB PC.
16 DB Box step up 24/20.
See whiteboard RX+. RX. Scaled.
Today’s WOD 8/9/20
Week 7. Strict Gymnastics.
3 sets.
A1. Strict weighted pull up 1.1.1 (10sec).
Rest 60sec.
A2. 20 Toe touches.
Rest 60sec.
Conditioning.
20min Amrap.
Run 4 Laps.
10-20 Push up.
30-60 Double unders.
20 Sit up.
Today’s WOD 7/9/20
Weightlifting.
12min omem
1 Hang Power clean + 1 Low hang Power clean
Keep b/t 55-65% of Max.
Conditioning.
10min Amrap.
10/7 Cal.
6 Power cluster.
Every 2 rds add 2 Cal & 2 reps.
See whiteboard for RX. Scaled. Fitness.
Saturday session 5/9/20
25min SD Amrap. Teams of 2.
10 Single arm DB complex.
40 Weighted sit up.
20 Burpee over DB.
40 Reverse lunge.
Today’s WOD 4/9/20
Strength. Week 5.
Power jerk
2 sets 4 reps.
2 sets 2 reps.
Rest 2.30min b/t sets.
Conditioning.
8min Amrap.
8 Shspu.
4/arm DB snatch.
8 Deck squats.
See whiteboard for RX+. RX. Scaled.
