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
WODS and Latest News
CrossFit Coleraine
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
Today’s WOD 12th June 2014
Strength.
Strict press 5,5,5,5,5
Conditioning.
6 rounds for time
12 shoulder to overhead 52.5/35kg
50 double unders
Today’s WOD 11th June 2014
Strength.
3rm strict weighted pull up
Scaling for this. See whiteboard
Skill.
Handstand push up
Conditioning.
12min amrap (you chose)
A. Cindy 5 pull up 10 push up 15 squat
Or
B. Mary 5 hspu 10 pistols 15 pull up
