Sandbag Back Squat
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15/11 Thursday Strength: Squats+pullups A) Back Squat 5*5 weight from elements. B) Back Squat 5*5*90% 5RM. C+) Front Squat 6x3x90%3RM perform set of 5 reps weighted pullup between sets of squats for total of 5 sets MetCon: 21-15-9 reps of Sumo DL high pulls Wall Balls A) Ask coach for specific instructions B) 24/16kg […]
Skill: By coach prescription MetCon: Hero WOD “31 Heroes” As Many Reps as Possible (AMRAP) in 31 minutes With a Partner 8 Thrusters (70/50 kg) 10 Rope Climbs 11 Box Jumps (70/60 cm) Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag/ bumper plate (20/10 kg). When Partner 2 […]
Strength: A) Deadlift 5*5 with weight from elements. B) Deadlift 5*5*90% 5RM C+) Deadlift establish 3RM. Skill: Snatch MetCon: For time 9 Deadlifts 7 Power Cleans 5 Power Snatches 7 Deadlifts 5 Power Cleans 3 Power Snatches 5 Deadlifts 3 Power Cleans 1 Power Snatch A) Ask coach for specific instructions. B) 30/20kg Bar C) […]
Strength: Squats A) Back Squat 5*5 weight from elements. B) Back Squat Establish 5RM. C+) Front squat Establish 3RM MetCon: 15min AMRAP 3 Strict Pull ups 6 Alt. Pistols 12 KBS 24 DU A) Ask coach for specific instructions. B) Pull ups by ability- box pistols- 16/12kg KB- DU by ability C) 24/12kg KB D) […]
Strength: A) Deadlift 5*5 with weight from elements. B) Deadlift Establish 5RM. C) Snatch Grip DL (Use straps) Establish technical 3RM D) Snatch Pull (Use straps) Establish technical 3RM Skill: Snatch warm up drills. MetCon: 1-3-5-7-9 reps of Sumo DL high pull Squat Snatch Bar MU A) Ask coach for specific instructions. B) 30/20kg- C2B […]
Happy november everyone!, this month we will be emphasizing the snatch. be prepared to tackle this movement (or some derivitive of it) almost everyday this month. listen to the coaches, read up online and watch some videos on the topic. good luck! Strength: A) Back Squat 5*5 weight from elements. B) Back Squat 5*5*90% […]
Crossfit W.O.D Strength: A) Back squat 5x5xEWT B) BackSquat find 5RM C) Est 3RM Thruster from Racks D+) Est 1RM Thruster from Racks MetCon: Todays Metcon is in memory of Powerlifting sportsman and world record holder Konstantīns Konstantinovs who passed away yesterday. KK was known for his massive Raw deadlift of 426 with no […]
Crossfit W.O.D Strength: A) Back Squat 5*5*5EW B) Back Squat 5x5x90%5RM C+D+e) Front Squat 5x5x90%5RM MetCon: For load 30 rds of the following complex: 1 DeadliftL 1 Hand squat clean 1 jerk 1 snatch grip pushpress/snatch balance 1 Overhead squat Add weight each round Score is heaviest successful attempt. Olympic Weightlifting W.O.D 20 min […]