Strength
Overhead squats (Tempo 32X1)
3,3,3,3,3
Metcon.
4rds for quality.
12 Front rack reverse lunges 70/50kg
12 SA push press. 6 each arm. AHAP
12 Box step up. 6 each leg. 30/24.
20sec Weighted side plank each side.
WODS and Latest News
CrossFit Coleraine
Today’s WOD 19th May 2017
Oly.
Power snatch 1RM. Retest. Compare to 5th April.
Metcon. Retest. Compare to 5th April.
7min Amrap of Power snatch @85% of 1RM.
Today’s WOD 17th May 2017
Gymnastics.
Strict HSPU & Toes to bar.
Metcon. ‘retest’. Compare to 5th April’17.
10min amrap
200m run
12 power cleans 52.5/35kg
9 lateral bar jumping burpees
Today’s WOD 16th May 2017
Metcon.
20min Amrap.
500m/400m row. 1000m/800m AAB. Alternate each rd.
Unbroken wall balls 10’/9′ 9/6kg
L1: 25. L2: 20. L3: 15.
30-45sec double kb front rack hold. AHAP.
10 step down box jump 24/20.
Today’s WOD 15th May 2017
Strength.
Back squat. 5RM.
5 x Superset
3 Push press (increase weight from 8th May).
Rest 60sec.
4-6 Strict chin up (tempo 31X2).
Rest 60sec.
Finisher. 1 x Max effort plank hold.
Today’s WOD 13th May 2017
Basics class.
Metcon.
In 20min complete:
200m run
21 axle bar deadlift 80/50kg. Overhand grip. No mix grip or hook grip.
21 ring rows
21 burpee box jump 24/20
200m run
15 axle bar deadlift
15 ring rows
15 burpee box jump
200m run
9 axle bar deadlift
9 ring rows
9 burpee box jump
200m run
Today’s WOD 12th May 2017
Strength/Oly.
Thruster complex. 1 Front squat + 1 Push press + 1 Thruster
Build to max weight in 15min.
Metcon.
‘Death by Thrusters’
Min 1. 1 Thruster 52.5/35kg.
Min 2. 2 Thrusters.
etc.
15min cap.
Today’s WOD 10th May 2017
Gymnastics.
Strich handstand push up.
Toes to bar.
Intervals @80-85% effort.
2 x 7min Amrap.
20/15 Cal row. AAB. (Alternate each rd)
20 D/B Stoh 22.5/15kg.
20 Ab mat sit up.
20 Pull up.
Rest 2min. Repeat Amrap.
Today’s WOD 9th May 2017
Skill.
Double unders.
Metcon.
25min Amrap @75-85% effort.
600m run.
15 unbroken power cleans 52.5/35kg.
200m farmers carry AHAP.
15 unbroken box jump 24/20.
Today’s WOD 8th May 2017
Strength.
Back squat. Build to 5RM.
Then.
5 x superset
3 Push press. Build to 3RM.
rest 60sec.
4-6 strict tempo chin up (31×2).
rest 60sec.
Then.
3 30sec each side. Weighted side plank.
rest 60sec after each set.
