Strength
Pendlay row
5,5,5,5,5
Conditioning
10min amrap
5 (each arm) kettlebell clean & jerk 24/16kg
10 hand release press up
30 double unders
Category: Uncategorized
CrossFit Coleraine
Using MindBody
MindBody instructions.
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* go to the tab that says ‘CrossFit Derry’ top right, click on it and select ‘CrossFit Coleraine’.
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Today’s WOD 25th January 2014
Strength
Strict press
3,3,3,3,3
Conditioning
Done in pairs.
15 min amrap
20 push press 50/30kg
20 box jumps 24/20
20 kettle bell swings 24/16kg
Finisher
Tabata sit ups.
Today’s WOD 24th January 2014
Strength
Front Squat
Work up to a heavy set of 3
Conditioning
3 Rounds for time of
10 Chest to bar
10 Front squat 70/50kg
10 Burpee
Today’s WOD 23rd January 2014
Skill/Strength
7 Sets of:
Hi hang clean (hips) + Hang clean (knee) + Power jerk
Conditioning
5 Ground to overhead
30 Double unders
30 Toes to bar
5 GTOH
20 Double unders
20 Toes to bar
5 GTOH
10 Double unders
10 Toes to bar
5 GTOH
Today’s WOD 22nd January 2014
Skill work.
Head stands
Handstands
Wall walks
Shoulder taps
Hspu
Choose 1-2 to work on
Conditioning.
15min amrap
5 hspu
10 kettlebell snatch into lunge 24/16kg
200m run
Today’s WOD 21st January 2014
Skill/Strength
Muscle Snatch
2,2,2,2,2
Conditioning
4 rounds of
40secs Thrusters 42.5/30kg
20secs rest
40secs Ring rows
20secs rest
40secs Burpee onto plate
20secs rest
