Conditioning.
‘Fight Gone Bad’
3 rounds for reps of:
60sec wall ball 9/6kg 10’/9′
60sec sumo deadlift high pull 35/25kg
60sec box jump 24/20
60sec push press 35/25kg
60sec cal row
60sec rest
WODS and Latest News
CrossFit Coleraine
Today’s WOD 16th May 2014
Strength.
Back squat 5 x 3 @ 70%
Conditioning.
8min amrap
20 front rack lunges 45/30kg
10 weighted sit up
5 chest to bar (strict)
Today’s WOD 15th May 2014
Strength.
5 sets of 3 snatch grip push press (behind neck) + 1 overhead squat.
Conditioning.
10min to complete 100 power snatches 45/30kg.
On min 1 complete 1 bar jump burpee
On min 2 complete 2 bar jump burpee
etc.
Today’s WOD 14th May 2014
Skill. Cleans
12min work up to heavy double of
Clean deadlift + low hang clean (plates an inch off the floor)
(1rep is clean deadlift + low hang clean)
Conditioning.
4 rounds for time
5 cleans 70/50kg
15 kettlebell swings 24/16kg
30 double unders
Today’s WOD 13th May 2014
Strength.
Pendlay row 5,5,5,5
Skill work.
Novice. Wall walks
Advanced. Bar muscle up
Conditioning.
10min amrap
4 wall walks
6 strict chin ups
8 step down box jumps
Finisher.
Tabata sit up
Today’s WOD 12th May 2014
Strength. Week 2 squat cycle.
Front squat 6 x 2 @ 85%
Conditioning.
15-12-9-6-3 of
Thrusters 50/35kg
Toes to bar
Today’s WOD 10th May 2014
Conditioning.
400m run
50 over box jump 24/20
50 deadlift 80/55kg
50 wall ball 9/6kg 10’/9′
50 ring dip
50 wall ball
50 deadlift
50 over box jump
400m run.
Today’s WOD 9th May 2014
Strength.
Front squat 5 x 3 @ 80%.
Conditioning.
5 rounds (1:1) in 2min complete amrap of
7 hang power snatch 35/25kg
7 box jump 30/24
rest 2min between rounds.
Today’s WOD 8th May 2014
Skill.
Snatch complex. Snatch high pull + power snatch + overhead squat
Conditioning.
alternating tabata.
squat and press up.
Finisher.
accumulate 2min in a L-hold.
Today’s WOD 7th May 2014
Skill.
Novice. Kipping pull up.
Advanced. Chest to bar or bar muscle up.
Strength.
Pendlay row.
5,5,5,5
Conditioning.
5 rounds for time.
10 push press 42.5/30kg
5 bar muscle up (10 chest to bar)
25 double unders (75 singles)
