WOD 15.10.18

/in /by

Crossfit W.O.D

Strength: 

A) Backsquat 5×5 elements weight

B) Backsquat Find 5RM (add 2.5kg from last week)

C,D,E) Squat Clean Find 3RM

 

MetCon:For time

*21*15*9

 

* run stairs

– Pullups

– Front Squat

 

  1. A) Jumping pullup-G squat 16/12
  2. B) pullups/jumping-Gsquat 24/20
  3. C) Plyo jumps (on stairs) plates)/pullups- FS 50/30
  4. D) Plyo jumps-  legless rope climb 2/1- FS 60/40
  5. E) Plyo jumps-  legless rope climb 2/1- FS 70/50

Strength Accessory W.O.D
Strength:
Weighted push ups
Sumo Deadlift
5-5-5-5: +5*80% (from last set)

Accessory:
Strict curls 3-5*10-15
One arm shoulder KB/DB Press 3*10-15