Wall Balls
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https://www.youtube.com/watch?v=19aENWCDRP0
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 […]
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) […]
CrossFit WOD Strength: A) Deadlift 5x5xelements WT B) Deadlift 5x5x90%5RM C) Power clean 6x3x90%3RM D) Squat clean 6x3x90%3RM E) Squat Clean 6x3x80%1RM MetCon: Partner “Kelly” In teams of 2 perform for time 5 rounds 400m Partner run 30 Box Jumps 60/50cm 30 Wall Balls 20//12lb P1- Work P2- Rest Gymnastics W.O.D 5*HS Hold 5 […]
CrossFit W.O.D Strength: A) Deadlift 5x5x Weight from elements class B) Deadlift 5x5x90% 5RM C) Hang Power Clean 6x3x90%3RM D) Squat clean 6x3x80-90% 3RM E) Squat clean 6x3x80-90% 3RM Metcon: 9min AMRAP 5 Deadlifts 7 Burpee Box jumps 9 Wall balls A-B) KBSx2 C) 80/50 D) 100/70 E) 120/95 Olympic weightlifting W.O.D […]
CrossFit W.O.D Strength: Chinups by ability 5×3-5 Ring row Box Chinup Chinup Archer Chinup (rings) 1 arm Chinup Skill: Ring muscle up MetCon: For Time 5 RMU 50 Wall Balls 100 DU 50 Wall balls 5 RMU *Ask coach for scaling options. Strength & Accessory W.O.D Strength: KB/DB Floor Press Fat grip deadlift […]
CrossFit W.O.D: Strength: Backsquat 5×5 @ E.WT Find 20 rm Back squat Skill: Overhead squat MetCon: “Karen” 150 Wall balls *12 minute time cap (performed in athletes-judges setting!) Olympic Weightlifting W.O.D: TNG power snatch 5-5-5-5-5-5 OHS Ladder E2MOM 3 reps 40-50-60-70-80-90/15-25-35-45-55-65 Tempo clean pull (5sec) 7x3x60% Split press 4x4x90% 5RM Shoulder press
(click on exercise for a video demo) CrossFit W.O.D Strength: Shoulder Press A) Shoulder press 5x5xE.WT B+) Push Press 3-3-3-3-3-3 MetCon: AMRAP 5 Minutes: Max KB Swing 32/24kg. Rest 2 minutes 3 Minutes: Max Wall balls. Rest 1 minutes 1 minute: Max Burpees *Every time you drop the kb and/or Medball – penalty of […]
CrossFit WOD Strength: Shoulder press 5x5xEW Find 5RM Bench press Skill: Handstand practice by coach prescription MetCon: 8 Min AMRAP (by ability) 5 Ring dips 5 pullups EMOM stop and perform 3 burpees Strength & Accessory W.O.D Strength: – Floor press – Sumo deadlift Establish 5RM (Try up to full failure) MetCon: “Karen” 150 wall […]
Crossfit W.O.D Mobility: Wrist & shoulder Skill: Free Handstands (by coaches prescription) MetCon: For time 50-40-30-20-10 – Double unders – Sumo deadlift high pull 32/24 7 min time cap Endurance W.O.D “Tommy Mac” 2 Rounds For Time – 12 Burpees – 12 Thrusters (50/30) – 12 Burpees – 12 Power Snatches (50/30) – 12 Burpees […]