Entries by Yoni

WOD 20/9/18

CrossFit WOD Strength: A) Backsquat 5x5xelements WT B) Backsquat 5x5x90% 5RM C) Backsquat 6x3x90% of 3RM D+E) Backsquat 6x3x80% of 1RM   MetCon: “Helen” 3 RFT 400m run 21 AKBS 24/16 12 pullups

WOD 18/9/18

CrossFit WOD Partner WOD for time 400m run 100 Deadlift 60/42.5 90 Wallballs 80 Pullups 70 Burpees 60 T2B 50 KBS 32/24 40 HPC 60/42.5 30 pushpress 60/42.5 20 pistols 400m Suitcase carry 32/24   *Ask coach for mods ** one patner works while other partner rests

WOD 17/9/18

CrossFit WOD Strength: A) Deadlift 5x5xelements WT B) Deadlift Find 5RM C) Power Clean find 3RM D) Squat Clean find 3RM E) Squat Clean find 1RM MetCon: 21-15-9 Over Head Squat SDHP 200m Run   A) Ask coach B) 30/20 C) 42.5/30 D) 50 35 E) 60/42.5 Gymnastics W.O.D 5*HS Hold 5 minutes kick up […]

WOD 16/9/18

CrossFit WOD   Strength: A) Shoulder press 5x5xelements WT B) Shoulder press find 5RM C-D-E) Bench press Find 5RM   MetCon: 12 min AMRAP 9 WallBalls 7 HSPU 5 WallWalk

WOD 14/9/18

CrossFit WOD Strength/Skill: Handstand pushups All levels perform 8 sets of 3 reps with 5RM exercise from last week.   MetCon: 3 Rounds For time 20 Wallball 10 pullup 5 HPC 70/50   Endurance WOD MetCon: For time 10-9-8..3-2-1 HSPU T2B Box jump Pullup Deadlift 100/75   Strength & Accessory WOD “Bear Complex” 5 Rounds […]

WOD 12/9/18

CrossFit WOD   Strength: Deadlift 5x5xelements wt Deadlift 5x5x90% 5RM SDL 5x5x90% 5RM SDL 6x3x90% 3RM SDL 6x3x80% 1RM   MetCon: For time 21-15-9-6-3   HPS 42.5/30 T2B   Gymnastics W.O.D 5*HS Hold 5 minutes kick up practice 30 shoulder taps / side   Strength & Accessory WOD Strength: Bench Press Deadlift (conventional) 5-5-5-5- (+5)*80% […]

WOD 6/9/18

CrossFit WOD Strength/Skill: Hand Stand Push Up All levels perform 8 sets of 3 reps with 5RM exercise from monday. If you missed monday, ask coach how to proceed.   Skill: DU/TU   MetCon: EMOM 16 Even: 4 KB OHS per side 24/16 ODD: Max Double/Triple unders   Olympic Weightlifting WOD Snatch 20 min to […]

WOD 5/9/18

CrossFit WOD Strength: A) Backsquat 5x5xElements weight B) Backsquat 5x5x90% 5RM C) Front rack lunge 5×3+3x5RM from last week D+E) Front rack lunge 5×3+3×85% 3RM   MetCon: Half  “Mary” 10 min AMRAP 5 HSPU 10 pistols 15 pullups   *Ask coach for modifications   Gymnastics W.O.D 5*HS Hold 5 minutes kick up practice 25 shoulder […]

WOD 4/9/18

CrossFit WOD Strength: Ring row (deficit/weighted) Find 5RM MetCon: For time: 100m Suitcase carry (R) 50 Double unders 100m Suitcase carry (L) 40 KBS 32/24 100m Suitcase carry (R) 30 T2B 100m Farmer carry (L) Olympic Weightlifting WOD 20 min to establish 1RM C&J Snatch pull 5x5x100 Front squat+backsquat 3×7+13×60%1RM backsquat

WOD 3/9/18

CrossFit WOD Strength/Skill: Hand Stand Push Ups Find 5RM by ability: – Pike – Partial ROM HSPU – HSPU (strict) – Deficit HSPU (strict) – Ring HSPU progression – Ring HSPU   MetCon:  4RFT   400m run 10 Pushpress 60/42.5   *ask coach for mods