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′
WODS and Latest News
CrossFit Coleraine
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
Today’s WOD 10th June 2014
Skill.
2rm high hang snatch
Conditioning.
In 8min complete:
12-15-9
Hang power snatch 40/30kg
Toes to bar
In remaining time amrap bar touching burpee
Today’s WOD 9th June 2014
Strength.
Front rack lunges 5 x 5 each leg
Conditioning.
9min amrap
9 deadlift 70/50kg
12 push up
15 step down box jump 24/20
