Entries by Yoni

W.O.D 5/6/18

Crossfit W.O.D Mobility: OHS mobility drills Skill: Snatch Beginners: Snatch Progression Advanced: 3 Position snatch practice 20 min MetCon: 3 RFT 14 Snatch 60/45 7 BMU/Pullupx2   Modifications by ability (ask coach): Snatch: – RX – Lighter Snatch – Overhead squat – Goblet Squat   Bar muscle up: – RX – Bar muscle up – […]

W.O.D 4/6/18

Crossfit W.O.D Mobility: Shoulder & scapul Skill: body alignment drills for Handstands – Back to floor hollow body hold 3x30s – Chest  to floor hollow body hold 3x30s – Chest to wall holds 3x30s Strength: A) Shoulder Press 5x5xElements Weight B+) Bench press Find 5RM  MetCon: 12 min AMRAP – 3 Burpees – 6 T2B […]

W.O.D 2/6

Crossfit WOD Mobility: OHS mobility drills Warmup: With empty barbell: 10 Overhead Squat 10 Snatch Balance 10 Drop Snatch Skill/Strength: All levels practice Overhead Squat by ability Practice with light load Practice with moderate load EST 3RM Est 1RM MetCon: for time 21-15-9 OHS Pushups A) Ask coach for mods B) 30/20kg C) 40/25kg D) 50/30 […]

W.O.D 29/4/18

Crossfit W.O.D Strength: A) Backsquat 5x5xElements Weight B) Backsquat find 5RM C+) Barbell Lunge Find 3RM MetCon: 3RFT 400m run 20 Backsquat 60/45kg   *Scale weight to ~70% 1RM

W.O.D 28/4/18

Crossfit W.O.D Strength: complete missed strength, if none missed, practice squat cleans by coaches prescription MetCon: “Helen” 3 RFT 400m run 21 American KBS 24/16 12 Pullups

W.D.D 27/4/18

Crossfit W.O.D: Strength: complete missed strength this week. if non missed- find 1RM Squat clean   MetCon: 20-15-10 OHS T2B   Ask coach 30/20 42.5/25 50/35  60/42.5  Strength & Accessory W.O.D Skill: Get Up turkish MetCOn: In teams Of 2 Perform 20min AMRAP (I go you go) 10 TGU 20 Burpees 200m Partner carry ——————————– […]

W.O.D 26/4/18

Crossfit W.O.D Strength: Dips (bench/weighted bench/bar/rings) Find 5RM   MetCon: 3 RFT 21 Airsquat 15 Pushpress 60/42.5 9 RMU Olympic Weightlifting W.O.D: Snatch 2x3x70% | 2x2x80% | 1x1x85% | 1x1x90% C&J 3×2+2×70% | 3×2+1×80% | 2×1+1×90% Snatch pull 5x3x100% Back squat 3x3x80% 2x2x90%

W.O.D 25/4/18

Crossfit W.O.D Strength: A) Deadlift 5x5xElements Weight B) Deadlift Find 5RM C) Power clean find 3RM D&E) Squat clean find 1-3RM   MetCon: EMOM 16 Even: Max cleans 60/42.5 Odd: Max Double unders Strength & Accessory W.O.D Strength: Bench Press: 5*85%; 3*90%; +1*95% 3RM (90%1RM) +2.5/5kg Deadlift: 5*85%; 3*90%; +1*95% 3RM (90%1RM) +2.5/5kg Accessory: One […]

W.O.D 24/4/18

Crossfit W.O.D Strength: Strict Pullup find 5RM MetCon: 5 RFT 100m Suitcase carry AHAP 12 T2B 10 Weighted lunge Olympic Weightlifting W.O.D C&J find 1 RM Snatch find 1 RM Good morning 5x5x80% snatch Endurance W.O.D MetCon: ”Manion” 7 RFT 400m run 29 backsquats 60/42.5

W.O.D 23/4/18

Crossfit W.O.D Strength: A) Shoulder press 5x5xElements Weight B) Shoulder press Find 5RM C+) Pushpress Find 3RM   Skill: Handstand pushup MetCon: 10 min ascending ladder 1-1, 2-2… DHSPU T2B * Ask coach for scaling options Strength & Accessory W.O.D Strength: Shoulder Press 5*85%; 3*90%; +1*95% 3RM (90%1RM) +2.5/5kg Back Squat 5*85%; 3*90%; +1*95% 3RM (90%1RM) […]