Crossfit W.O.D

Strength:

A) Shoulder press 5x5xElements Weight

B) Shoulder press Find 5RM

C+) Pushpress Find 3RM

MetCon: For time

*21*15*9

• Ring dips
• KB swing (American)
• 1K run (each round)

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Strength & Accessory W.O.D

Strength:
Shoulder Press 3*80%; 3*85%; +3*90% 3RM (90%1RM) +2.5/5kg
Back Squat 3*80%; 3*85%; +3*90% 3RM (90%1RM) +2.5/5kg

Accessory: Reps by ability
50/70/100

Dips (bench/bar/ring)

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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 – RMU work – individualized

Accessory work by coaches prescription (assuming extra pyshing and pulling)

4 – Core Cashout