Strength.
Push press
6,6,6,6.
Intervals.
4 x 3min.
Run 300m. In remaining time Amrap
12 toes to bar
8 double KB shoulder to overhead 24/16kg
Rest 2min between amraps
Category: Uncategorized
CrossFit Coleraine
Today’s WOD 4th September 2017
Strength.
Box squat 6×4 @80%+
Conditioning.
8rft.
4 front squat 85/60kg
8 lateral bar jumping burpee
Today’s WOD 2nd September 2017
Basics class.
4 x 4min Amrap. (Alternate between A&B). 2min rest after each Amrap.
A. 4min Amrap.
10 D/B snatch (alternating).
10 Prisoner step up 24/20.
100m Run.
rest 2min.
B. 4min Amrap.
10 Push press 35/25kg.
20 Russian twists 9/6kg.
10 No push up burpee.
Rest 2min.
Today’s WOD 1st September 2017
Oly.
Clean complex.
7 sets on every 2.30min.
1 Clean high pull + 2 Slow pull power clean (3sec pull to knee) + 2 Piwer clean.
Conditioning.
8min Amrap.
3 Ring dip. 3 Power clean 90/62.5kg.
6 Ring dip. 3 Power clean.
9 Ring dip. 3 Power clean.
12 Ring dip. 6 Power clean 90/62.5kg.
15 Ring dip. 6 Power clean.
18 Ring dip. 6 Power clean.
Add 3 reps after each rd to ring dip.
Add 3 reps to power clean after 3rds.
Today’s WOD 30th August 2017
Strength.
Box squat 6×3 @80%+
Conditioning.
10min Amrap.
5 Burpee box jump 24/20.
10 Single overhead reverse lunge right 32/24kg.
5 Burpee box jump 24/20.
10 Single arm oh reverse lunge left 3224kg.
Today’s WOD 29th August 2017
Strength.
Push press
8,8,8,8. Increase weight from 22nd August.
Conditioning.
15min Amrap.
12 pull up.
1 Single arm/side KB press complex.
Complex:
4 push press right. 4 power jerk right.
4 push press left. 4 power left.
30 double unders.
Rest 60sec after each rd.
Today’s WOD 28th August 2017
Teams of 2.
25min Amrap.
40/30 cal AAB.
20 axle bar clean grip deadlift 85/60kg.
400m run (4x100m shuttles).
20 D-ball clean AHAP.
40 knee to elbow
Today’s WOD 26th August 2017
Basics class.
Teams of 2.
1000m/750m row.
50 thrusters 35/25kg.
50 pull up or ring rows.
50 partner sit up with med ball 9/6kg.
750m/500m row.
40 thrusters.
40 pull up or ring rows.
40 partner sit up with med ball.
500m/250m row.
30 thrusters.
30 pull up or ring rows.
30 partner sit up with med ball.
Today’s WOD 25th August 2017
Oly.
Snatch complex.
Conditioning.
9min Amrap.
9 box jump 24/20.
6 lateral burpees over barbell.
3 power snatch @80%+ of 1RM.
Today’s WOD 23rd August 2017
Skill/Conditioning.
12min omem.
1. 40sec double unders.
2. 5 d-ball cleans. AHAP.
3. 10-15 unbroken toes to rings.
3min rest.
12min omem.
1. 40sec AAB @75% effort.
2. 4-6/arm SA overhead squat.
3. 20sec/side Star side plank.
