Uncategorized | Crossfit Coleraine

Today’s WOD 6th March 2018

Oly.
5 x E2M
1 PS + 1 HPS + 1 LHPS

Conditioning.
5rds
12/10 Cal row
9 BJO
6 T&G PS
Rest 90sec.

Strength. Week 9
Front squat. Tempo 30X1
3,3,3 all tough sets

Conditioning.
8min ladder
3,6,9,12. Add 3 reps each rd.
SDLHP
After each set complete
10 WB

Skill:
Split jerk

Conditioning.
15min work through
250m/200m Row or 500m/400m AAB
20 Hang DBS (5/arm)
10 Ab mat sit up
Rest 60sec

CrossFit Open 18.2 + 18.2A

4 x on every 8min

20/15 Cal row
15 PS
10 BBJO
20/15 AAB cal

Functional bodybuilding. Week 8
Upper/Lower body split.
See whiteboard.

Conditioning.
7min @ Grinder pace
12 Alt DB/KB curl + press
8 WTD V up (WB)
4 Tall BJSD

Oly.
5 x E2M
1 power clean + 1 hang power clean + 1 low hang power clean

Conditioning.
15min in pairs (1:1)
3 DL (mod heavy)
6 HPC
9 BFB

Strength. Week 8
Back squat. Tempo 2221
2,2,2,2

Conditioning.
10min Amrap. (Consistent effort)
100m run
10 FS (Light)
100m run
10 PP (Light)

Skill.
Med ball cleans

Conditioning.
6rds omem.
1. Med ball cleans.
2. AAB.
3. Stoh.
4. Row.
5. Plank.
40sec work at each movement.

CrossFit Open 18.1