Skill.
12min establish 3rm touch & go power snatch
Conditioning.
‘Isabel’
30 snatches 60/40 (power snatches allowed)
7min time cap.
WODS and Latest News
CrossFit Coleraine
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
Today’s WOD 15th April 2014
Skill.
Work up to a heavy 3 rep touch & go power clean
Conditioning.
‘Grace’. Compare to 10th Feb.
30 clean & jerks 61/42.5kg
(7min time cap)
Today’s WOD 14th April 2014
Strength/Skill.
Overhead squat
3,3,3,3,3 (2sec pause in bottom position)
Conditioning,
4 rounds for time.
8 HSPU
8 Over the box jump 24/20
8 Overhead squat 50/35kg
Today’s WOD 12th April 2014
Skill.
Turkish get up. Spend time working with kettlebells and barbell.
Conditioning.
10min amrap
5 pull up
10 hand release push up
15 goblet squat 24/16kg kettlebell
Rest 1min. Then.
5min amrap of TGU’s
Today’s WOD 11th April 2014
Strength.
Back squat 4 x 8. Add to 2.5kg to weight used on 28th March.
Conditioning.
8 min ladder going up in 2’s of
Deadlift 100/70kg
Toes to bar
