Crossfit WOD

Strength:

1. Backsquat 5x5xE.W
2. Backsquat 5x5x90%
3. Backsquat find 3RM
4. Same as C
5. Same as C

 

MetCon: for Reps

Ascending ladder 12 minutes

5-5-5, 10-10-10…

• Wall balls
• Pushup
• T2B

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Strength & Accessory WOD
Strength:
Strict Press
Back Squat
3*70%; 3*80%; +3*90% 3RM (90%1RM)

Accessory:
KB Pendlay Row 3*8-12
Push Ups (feet on bench) 3*10-15

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Gymnastics

*Handstand Holds – 5xMax Effort (5-10 minutes walking/obstacle course practice)

*Handstand Press – 5*3-5

(Free standing/P.ROM/Wall/Ground)

*RMU work – 5*3-5 (Tempo/Weighted/Negative?FG pullups/FG ring rows)

**Accessory bent arm work / core by coaches prescription