Crossfit W.O.D:

Strength:

A) Deadlift 5x5xElements Weight

B) Deadlift Find 5RM

C+) Barbell Lunge Find 5RM

 

MetCon: 3RFT

15 thrusters 42.5/30

20 T2B

*Ask coach for modifications

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Strength & Accessory W.O.D

Strength:
Bench Press
Deadlift

Skill DB Snatch
MetCon: 9-12-15-12-9

Burpee Strict Push ups
DB Snatch

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Gymnastics W.O.D

1 – Handstands: 5*ME Holds

5-10minutes walking practice / obstacles

2 – Press Drill – 5*1-5

5*5-8 HSPU variations

5*5-8 Feet Slides

3 – Lever work – individualized

Accessory work by coaches prescriptipn

4 – Core Cashout