W.O.D 23/7/18

CrossFit W.O.D

Strength

A+: Weighted push up 5×5

 

MetCon: For quality

40 L pull ups

40 Pistols

40 strict T2B

*Break up reps and sets any way you want

W.O.D 22/7/18

CrossFit W.O.D:

Strength

Front rack lunges 3×4+4

 

METCON:

For time:

100 Double-unders

Then

Five rounds of:

10 kB deadlift 32/24kg

10 Goblet squat 32/24kg

10 Handstand push-ups

Then

100 Double-unders

W.O.D 21/7/18

CrossFit W.O.D

Strength:

  1. Deadlift 5×5 @ E.WT
  2. Deadlift 5×5

Skill:

15 minute practice of muscle up transition

MetCon: 3 RFT

10 Strict Pull-ups (add weight if possible)

10 V-ups

10 OHS 40/20 60/40kg

W.O.D 20/7/18

CrossFit WOD:

Strength

  1. Back squat 5×5 @ E.WT
  2. Back squat 1×20 reps

Skill:

KB taters

 

MetCon: 6 Rounds

15 KB taters 24/20kg

15 knees to elbows

W.O.D 19/7/18

CrossFit W.O.D

Skill:

Turkish get up

 

MetCon: 15 minute AMRAP

Partner WOD:

Ascending ladder (performed as i go u go)

1,2,3..

KB swing

HR push up

Sit ups

 

Olympic Weightlifting  W.O.D

  1. Split jerk from racks 15 minutes to est 1 RM of the day

Then:

  1. Split jerk from racks 6×[email protected]% of daily 1RM
  2. Clean pull + hang clean 4×[email protected]% | 3×[email protected]%
  3. Backsquat 5×[email protected]% of 5RM

W.O.D 18/7/18

CrossFit W.O.D

Strength:

A) Backsquat 5x5xelements weight

B+) Backsquat 3x5x95% of 5RM

MetCon:

7 minute AMRAP:

Burpees

Rest 3 minutes

200 Double Unders – For Time

Rest 3 minutes

50 Box jumps (Step down!). – For Time

W.O.D 17/7/18

CrossFit W.O.D:

Strength:

Pullups (weighted): 5-5-3-3-3

 

MetCon: “ANGIE”

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

W.O.D 16/7/18

CrossFit W.O.D

Strength:

  1. Backsquat  5x5xE.WT
  2. Thruster find 3RM (from racks)

 

MetCon:

For quality

50 ring push ups

50 Strict toes to bar

*Break the reps any way you want

W.O.D 14/7/18

Crossfit W.O.D

Strength:

A) Deadlift 5x5xelements Weight

B) Deadlift find 5 RM

C+) Sumo deadlift 3×5

Skill: Shoulder Taps

MetCon: For time

50 KB push press 24/16kg (Right)

30 Shoulder Taps

30 Thrusters 50/30

30 Shoulder Taps

50 KB Push press 24/16kg (Left)