Strength.
Front squat 7 x 5 @75% +5kg
Conditioning.
8min amrap
10 kettlebell snatch right arm 24/16kg
10 overhead lunge with kettlebell
10 kb snatch left arm
10 overhead lunge
10 chest to bar
WODS and Latest News
CrossFit Coleraine
Today’s WOD 17th July 2014
Skill.
15min work up to a heavy low hang clean.
Conditioning.
7min amrap
5 hang clean 60/40kg
10 bar facing burpee
Today’s WOD 16th July 2014
Strength.
Floor press 3,3,3,3,3
superset with
Strict pull up 8-10 rep.
Conditioning.
10min amrap
40 double unders
10 hspu
10 toes to bar
Today’s WOD 14th July 2014
Strength.
Front squat 6 x 6 @70% +2.5kg. Last 2 weeks of this squat cycle.
Conditioning.
12min amrap in pairs
15 wall ball 9/6kg 10’/9′
20 box jump 24/20
10 kettlebell clean & jerk 24/16kg
Today’s WOD 12th July 2014
Conditioning.
20min amrap in pairs.
30 overhead lunge with plate 20/10kg
25 deadlift 80/55kg
20 ring rows
100 double unders
Today’s WOD 11th July 2014
Strength.
Front squat 10 x 3 @ 85% +2.5kg.
Conditioning.
Tabata thrusters 20/15kg
Today’s WOD Thursday 10th July
7×2 hang power clean
WOD
10 mins to complets
25 burpees
25 hang power cleans 60/40
25 burpees
on the minute complete 7 wallballs 9kg/6kg
Today’s WOD 9th July
Push press 6 x 5 15minutes to work up to a heavy 5reps
WOD
10 minute AMRAP
5 L sit chin ups
5 push press 60/40
10 toes to bar
Today’s WOD 8 th July
7 x 2 mid hang snatch
wod
12 minute time cap
5rds
9 snatch grip deadlifts 60/40
6 hang power snatch
3 overhead squats
Today’s WOD 5th July 2014
Conditioning.
4 rounds for time
200m run
30 wall ball 10’/9′ 9/6kg
20 pull up
