Category: Uncategorized

Strength

Barbell lunges
8,8,8,8,8 (4 each leg)

Conditioning

3min amrap
6 thrusters 35/25kg
6 sit up

1min rest

Repeat 3min amrap

Skill

Pick a gymnastic skill from the whiteboard to work on

Conditioning

25-20-15
Chest to bar
Hand release push up

Do 25 double unders between each set

Strength

Strict press
12min work up to a heavy 3 rep

Conditioning

CrossFit open workout 13.2

10min amrap
5 shoulder to overhead 52.5/35kg
10 deadlift 52.5/35kg
15 box jump 24/20

We are delighted to have two CrossFit Coleraine athletes competing at Raising the Bar masters competition in Cardiff this April.
Darren Quigg and Eve Flack completed 2 qualifiers to gain their place, with Eve qualifying 7th and Darren qualifying in the top 3rd out of all the athletes. This will be Darren’s first time at the event and Eves second, last year achieving a place in the semi final and placing 8th overall. Qualifying and attending our first competition is extremely exciting for CrossFit Coleraine and both athletes will be training hard between now and April to prepare for the event. Please give them all your support and encouragement! 🙂

Strength

Back squat
5 x 5 @ 75% of 1RM

Conditioning

10min omem
Odd min 20 wall ball 9/6kg 10’/9′
Even min 15 burpee

If you fail omem then continue workout as amrap

Skill/Strength

12mins work up to a heavy clean & power jerk

Conditioning

‘Grace’
30 clean & jerk for time

Skill/Strength

Push jerk
12min work up to heavy 2 reps

Conditioning

10min amrap

7 single arm kettlebell thrusters 24/16kg
7 toes to bar
7 push up

Strength

Good mornings
10,10,10

Conditioning

3 rounds
60sec max effort muscle up (chest to bar)
60sec max effort wall ball 9/6kg 10’/9′
60sec max effort ground to overhead with plate 20/10kg
60sec rest

Score is total reps

Skill/Strength

7 x 1 hang snatch + snatch

Conditioning

15-12-9
Hang power snatch 52.5/35kg
Burpee box jump 24/20

Skill

Pistols (single leg squats)

Conditioning

2 x 6min amrap

5 hspu
10 pistols (alternating 5 each leg)
20 kettlebell swings 24/16kg

2min rest between amraps