Strength. Week 1
3-4 sets 10/leg Back rack Reverse lunge
Rest 60-90sec
Conditioning
2x5min Amrap/3min Rest.
A.
10 Deadlift
10 BJO
B.
8 DB Hang power clean
8 DB Front squat
See whiteboard for Scaled/RX/RX+
Category: Uncategorized
CrossFit Coleraine
Today’s WOD 6/10/19
Dynamic effort.
10min omem. 3 T&G Power jerk (Speed. 60-70% of max).
16min omem. 40sec time cap on each min.
1. 12/8 Cal row.
2. 10 Bench press.
3. 10/7 AAB cal.
4. 20 Banded pull aparts.
Midline.
3 sets 2min Elbow plank.
60sec Rest.
Beginners class 5/10/19
Skill.
Touch & Go Deadlift
Conditioning
10min Amrap
21-15-9
KB swings
Ab mat sit up
KB hold Lateral box step overs
Today’s WOD 4/10/19
Weightlifting. Week 12
Dynamic effort
7 sets. On every 90sec
1 Power snatch. Build to heavy single
Conditioning
0.00-3.00
2rds
8 Thrusters
8 CTB
3.00-6.00
2rds
10 Thrusters
10 CTB
6.00-9.00
2rds
12 Thrusters
12 CTB
9.00-12.00
2rds
14 Thrusters
14 CTB
Today’s WOD 3/10/19
Endurance
5min Easy AAB/Row.
Into
20min Amrap
15/10 AAB cal or 20/15 Cal row.
20sec Side plank.
50m/arm Single arm KB Front rack carry.
20sec Side plank.
Into
5min Easy AAB/Row.
Today’s WOD 2/10/19
Strength. Week 12.
Max effort Floor press (Strict press grip)
Compare to 17/7/19
Conditioning.
12min omem.
1. Target burpee (Jump back, up)
2. Alt DB Clean & Split jerk
3. Target burpee (Step back, up)
4. Alt DB Clean & Split jerk
Use today to try out different techniques
See whiteboard for Scaled/RX/RX+
Finisher.
100 banded pull downs
Today’s WOD 1/10/19
Gymnastics.
3 sets Max effort Strict Toes to bar.
Conditioning.
2 rounds
400m Run
20 Hang power snatch
40 Ab mat sit up
400m Run
20 SDLHP
40 Box jump
See whiteboard for Scaled/RX/RX+
Today’s WOD 30/9/19
Strength. Week 12
Max effort Back squat
15min build to heavy single.
Conditioning.
4x2min Amrap/2min rest.
50 Double unders
10 Dual DB Power cleans
Remaining time Amrap
Wall balls.
See whiteboard for Scaled/RX/RX+.
Finisher.
2×50 Banded hamstring curls.
Today’s WOD 29/9/19
Dynamic effort. Upper body.
10min omem.
3 T&G Push press (Keep light 60-70%. Speed).
Conditioning.
10min Grinder (Focus on quality of movement).
10 Hand release push up.
20 DB Box step up 24/20 (Single DB).
10 Ring rows.
20 Alt DB lunges (Single DB. Suitcase hold).
See whiteboard for Scaled/RX/RX+
Finisher: 100 Standing banded crunches
‘Marino’ Hero WOD
‘Marino’
3RFT
50 Cal row
10 Power clean 60/40kg
9 Strict pull up
19 Alt Hang DB split snatch 22.5/15kg
(Wear weighted vest)
See whiteboard for Scaled/Teams of 2 options
