W.O.D 23.5.18

Crossfit WOD

Skill: Squat clean

E2MOM 20

3 Squat clean, add load each set until failure.

Cashout: Tabata burpees


Strength & Accessory WOD


Strength:
Bench Press 3*70%; 3*80%; +3*90% 3RM
Deadlift 3*70%; 3*80%; +3*90% 3RM


Accessory:
One Arm KB FR squats 3*8-12
Weighted Plank 4*30-45sec*Max weight


Gymnastics

*Handstand Holds – 5xMax Effort (5-10 minutes walking/obstacle course practice)

*Handstand Press – 5*3-5

(Free standing/P.ROM/Wall/Ground)

*Lever work – 5*3-5

(Full/Partial/Tuck/Arch Pull ups)

**Accessory straight arm work / Core by coaches prescription

W.O.D 22.5.18

Crossfit WOD

Strength:

Dips by ability bench/bar/ring/complex 5×5

MetCon: for time:

Athlete must start and end with 400m run, stations in middle can be done in any order.


Olympic weightlifting WOD

  1. 15 min to find 1RM Cluster
  2. 3 TNG Clean + 3TNG Jerk – 6 sets – start at 60-70% add WT by feel
  3. OHS – work up to heavy single
  4. OHL 6×3+3×50-70% of front squat

W.O.D. 21.5.18

Crossfit WOD

Strength:

  1. Backsquat 5x5xE.W
  2. Backsquat 5x5x90%
  3. Backsquat find 3RM
  4. Same as C
  5. Same as C

 

MetCon: for Reps

Ascending ladder 12 minutes

5-5-5, 10-10-10…


Strength & Accessory WOD
Strength:
Strict Press
Back Squat
3*70%; 3*80%; +3*90% 3RM (90%1RM)

Accessory:

KB Pendlay Row 3*8-12
Push Ups (feet on bench) 3*10-15


 

Gymnastics

*Handstand Holds – 5xMax Effort (5-10 minutes walking/obstacle course practice)

*Handstand Press – 5*3-5

(Free standing/P.ROM/Wall/Ground)

*RMU work – 5*3-5 (Tempo/Weighted/Negative?FG pullups/FG ring rows)

**Accessory bent arm work / core by coaches prescription

W.O.D. 20.5.18

Crossfit WOD

Skill: RMU

MetCon:

21-15-9

Deadlift 100/70

T2B

W.O.D 19.5.18

Crossfit WOD

Strength:

  1. Shoulder press 5x5xEW
  2. Shoulder press find 5RM
  3. Find 1RM push jerk

MetCon:

100 ring dips for time

EMOM perform 5 pull-ups

W.O.D 18.5.18

Crossfit WOD

Strength:

  1. Deadlift 5x5xEW
  2. Deadlift 5x5x95%
  3. Romanian Deadlifts 4×8-12×50-75%DL

MetCon: Partner WOD


Endurance WOD

ROB O’s “kalsu”

For time


Strength & Accessory WOD
Strength:
Pull-ups 5*3*80% 1RM (90%3RM)
Hang Split Clean 5*3*75% (1RM)

MetCon: 3RFT

10 Burpess
15 Wall Balls
400m Run

 

W.O.D 17.5.18

Crossfit WOD

Mobility: Shoulder Mobility drills

MetCon: for time


Olympic weightlifting WOD

High rep OLY practice:

  1. 12 min E2MOM 5 TNG power snatch @50%
  2. 5×3 UB hang snatch @ 65-75%
  3. Clean pull 5x3x100%
  4. Front squat 3x3x75% | 2x2x85% | 1x1x90-95%

W.O.D. 16.5.18

Crossfit WOD

Strength: chin-up/RMU progression (by ability)

Metcon: in teams of 3

  • Row  2km (split distance)
  • Run 2km together
  • 150 Wallballs

Strength & Accessory WOD
Strength:
Bench Press
Deadlift
5*65%; 5*75%; +5*85% 3RM
(90%1RM)

Accessory:
One arm DB/KB Press 3*10-15
Weighted Plank 4*30-45sec*Max weight


Gymnastics

*Handstand Holds – 5xMax Effort (5-10 minutes walking/obstacle course practice)

*Handstand Press – 5*3-5

(Free standing/P.ROM/Wall/Ground)

*Lever work – 5*3-5

(Full/Partial/Tuck/Arch Pull ups)

**Accessory straight arm work / Core by coaches prescription

W.O.D. 15.5.18

Crossfit WOD

Strength:

Dips by ability bench/bar/ring/complex 5×5

MetCon:12 minute AMRAP

1-1-1-1, 2-2-2-2…etc


Olympic weightlifting WOD

  1. 3 position clean 3×1+1+1×60% | 3×1+1+1×70%
  2. C&J 3×1+3×70% | 3×1+2×80% | 2×1+1×90%
  3. Tempo Snatch pull (5 sec up, 1 sec pause, 5sec down) 5x3x60%
  4. Good morning 5×5-8x1RM snatch

W.O.D 14.5.18

Crossfit WOD

Strength:

  1. Backsquat 5x5xE.W
  2. Backsquat 5x5x90%
  3. Backsquat find 3RM
  4. Same as C
  5. Same as C

Metcon: E2MOM  24

  • 100m sprint

Strength & Accessory WOD
Strength:
Strict Press
Back Squat
5*65%; 5*75%; +5*85% 3RM (90%1RM)

Accessory:
Dumbbell Bent over rows 3*10-15
Push Ups (feet on bench) 3*10-15

 

——————————

Gymnastics

*Handstand Holds – 5xMax Effort

*5-10 minutes walking/obstacle course practice

*Handstand Press – 5*3-5

(Free standing/P.ROM/Wall/Ground)

*RMU work – 5*3-5 (Tempo/Weighted/Negative/FG pullups/FG ring rows)

**Accessory bent arm work / core by coaches prescription