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255 search results for: front squat

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WOD 15/11/18

  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 […]

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WOD 8/11/18

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) […]

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WOD 6/11/18

Skill: L-sit Practice. MetCon: Hero WOD: “Omar” For Time 10 Thrusters (42.5/30kg) 15 Bar-Facing Burpees 20 Thrusters (42.5/30kg) 25 Bar-Facing Burpees 30 Thrusters (42.5/30kg) 35 Bar-Facing Burpees *Ask coach for scaling options.   Olympic weightlifting: Snatch 3x3x75% | 3x2x85% (beginners overhead squat 6×3) Clean with pause at knee 3x3x75% 3x3x85% Jerk from racks (beginners pushpress […]

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WOD 25/10/18

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 […]

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WOD 24/10/18

Crossfit W.O.D   Strength: A) Shoulder Press 5*5*EW B,C,D,E) Dips By ability (Bench/Bar/ Ring) 5*5-10 reps   MetCon: 20 min AMRAP 3 HPC 60/40 5 S2OH 20 Situps   Ask coach for MOD Strength Accessory W.O. Strength: Front Squats 3-3-3-3-3-3 (20min time cap) Push Press (From racks) 3-3-3-3-3 (time cap 30min) Accessory: Perform by ability […]

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WOD 22/10/18

Crossfit W.O.D Strength: A) Back Squat 5*5*5EW B) Back Squat Establish 5RM C+D+E) Front Squat establish  5RM MetCon: 10min AMRAP 6 Pull Ups 9 Thrusters A) J. Pull ups-20/15kg B) Pull ups by ability – 30/20kg C) 42.5/30kg-Pull ups D) 42.5/30kg- C2B Pull Ups E) 50/35kg-C2B Pull ups Ask coach for MOD. Strength Accessory W.O.D Strength: […]

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WOD 15.10.18

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   A) Jumping pullup-G squat 16/12 B) pullups/jumping-Gsquat 24/20 C) Plyo jumps (on stairs) plates)/pullups- FS 50/30 D) Plyo jumps- […]

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WOD 12/11/18

Crossfit W.O.D Strength: A) Backsquat 5x5xE.WT B) Backsquat Find 5RM C-D-E) Front squat find 3RM Skill: Squat Clean MetCon: 4 Rounds For time 5 Squat clean 10 T2B   Ask coach 30-40/20-30Kg 40-50/30-40Kg 60-70/40-45Kg 70-80/50Kg Strength Accessory W.O.D Strength Floor press: 5-5-5-5; (+5)*80% From last set MetCon: 15-12-9-6-3 Reps of Deadlift (BW) Over the box jumps […]