Skill.
7 sets of hang power snatch + hang snatch + overhead squat
Conditioning.
3 rounds for time
10 hang power snatch 42.5/30kg
30 double unders
10 toes to bar
WODS and Latest News
CrossFit Coleraine
Today’s WOD 25th April 2014
Strength.
Push press
5,5,5,5,5
Conditioning.
21-18-15-12-9-6-3 ground to overhead with plate 20/10kg
Between sets do 5 handstand push up 30 double unders
Today’s WOD 24th April 2014
Skill.
12min work up to a heavy 2 rep hang power clean.
Conditioning.
5 rounds for time
12 deadlift 70/50kg
9 hang power clean 70/50kg
6 bar jumping burpee
Today’s WOD 23rd April 2014
Strength.
2rm pause front squat (3sec pause in bottom position)
Conditioning.
10min amrap
10 push press 52.5/35kg
10 kettlebell swings 24/16kg
10 box jump 24/20
Today’s WOD 22nd April 2014
Skill.
12min establish 3rm touch & go power snatch
Conditioning.
‘Isabel’
30 snatches 60/40 (power snatches allowed)
7min time cap.
Today’s WOD 21st April 2014
Conditioning.
20min amrap done in teams of 2.
100 oh lunge with plate 20/10kg
80 pull up
60 thrusters 42.5/30kg
40 burpee
20 cleans 60/40kg (no power cleans allowed)
Today’s WOD 19th April 2014
Conditioning.
‘Hotshots 19’
6rft.
30 squats
19 power clean 60/40kg
7 strict pull up
400m run
(30min time cap)
Today’s WOD 18th April 2014
Skill/Strength.
2RM Thruster (off racks)
Conditioning.
Death by Thrusters 50/35kg
Today’s WOD 17th April 2014
Skill/Strength.
7 x 2 hang snatch pull (focus on sweeping bar to the hip)
Conditioning.
in 10min complete as many unbroken sets of
15 wall ball 9/6kg 10’/9′
perform 5 burpees after each unbroken set
Today’s WOD 16th April 2014
Strength.
Pendlay row (to be performed as strict as possible. do not increase weight if you can’t keep good form)
8,8,8,8
Conditioning.
10min amrap
10 push press 50/35kg
15 sit up
20 kettlebell swings (Russian) 24/16kg
