Strength.
Floor press 3,3,3,3,3 superset with 3 strict chest to bar
Conditioning.
10 down to 1 of
Shoulder to overhead 70/50kg
Toes to bar
WODS and Latest News
CrossFit Coleraine
Today’s WOD 23rd June 2014
Strength.
Front squat. 8 x 4 @ 80%
Conditioning.
7min amrap
7 thrusters 42.5/30kg
7 box jump 24/20
7 pull up
Today’s WOD 21st June 2014
Skill.
12min work up to a heavy hang power snatch + hang snatch
Conditioning.
3 rounds for total reps
60sec burpee
60sec hang power snatch 35/25kg
60sec box jump 24/24
60sec chest to bar
60sec rest
Today’s WOD 20th June 2014
Strength.
Front squat 7 x 5 @ 75%
Conditioning.
8min amrap
8 front rack lunges (4 each leg) 70/50kg
16 deadlift 70/50kg
24 sit up
Today’s WOD 19th June 2014
Strength.
Pull up complex. 5 sets of:
3 strict chest to bar
3 strict pull up
3 Kipping chest to bar
Skill.
Wall walks or handstand walks
Conditioning.
7min amrap
3 wall walks
21 wall ball 9/6kg 10’/9′
Today’s WOD 18th June 2014
Skill.
2rm hang clean
Conditioning.
8min amrap
21-15-9 ground to overhead with bumper 20/10kg toes to bar. Do 30 double unders between sets.
60 sec rest then
3 x 60sec weighted plank
WOD Tuesday 17th June 2014
Work up to a heavy push press
5, 5, 5, 5, 5
10 rounds
3 power cleans 60/40
6 STOH
9 bar lateral burpees
Complete each round in 90 seconds and rest remainder of time.
Today’s WOD 16th June 2014
Strength.
Front squat 6×6@70%
Conditioning.
4rounds total reps
60sec kettlebell snatch 24/16kg. Alternate every 5reps
60sec over the box jump 24/20
60sec rest
Today’s WOD 14th June 2014
Strength.
12min work up to heavy 5 rep deadlift.
Conditioning.
12min amrap
3 strict hspu
6 deadlift 100/70kg
12 pull up
24 double unders
Scaling options on whiteboard
Today’s WOD 13th June 2014
Strength.
Back squat
15min to work up to a heavy 5 rep.
Conditioning.
5 x 60sec amrap
5 box jump 24/20
10 kettlebell swings 24/16kg
5 box jump
5 thrusters 50/35kg
60sec rest between amraps
