Strength:
Floor press 5×5
Skill:
MetCon:
EMOM 15
One: 7 Thrusters 40/20kg
Two: 45 second Plank
Three: 7 Strict Chest to Bar Pull-ups
Strength & Accessory W.O.D
Strength:
Push Press
Back Squat
5-5-5-5; +5*85% (From Last Set)
Accessory:
KB/DB Floor press 3*8-12
Straight leg OH sit ups 3*10-15 (add weight if needed)
CrossFit W.O.D:
Strength:
Skill:
Kipping pull ups
MetCon:
3RFT:
20 Burpees
20 Front Squats
20 Box Jumps 60/40
*12 minute time cap
Strength:
Skill:
Barbell Overhead squat
MetCon:
12 minute AMRAP:
30 KB swings 24/16kg
20 C2B pull ups
10 Wall walks
Crossfit W.O.D
Strength:
All levels: Back squat 5×5 (Tempo – 3 second up/bottom and down)
Skill:
False grip on rings
MetCon:
MetCon: “Jell-o”
5 rounds:
10 Front rack KB lunges 24/16kg
20 HR Push ups
10 Jumping lunges
Endurance W.O.D
For time
50-40-30-20-10
KBS
DU
Knee to elbows
Pushup
400m run
Strength & Accessory W.O.D
Strength:
Power Clean 3-3-3-3-3
Pull Ups 3*Max quality reps (add weight/use bands if needed, rest as needed between sets)
MetCon: 10-9-8…1 reps of
Burpee high jumps
Strict Curls 20/15kg
Crossfit W.O.D
Skill:
MetCon: Partner chipper:
100 KB swing
100 One-Legged Jump Rope
100 KB push press
100 One-Legged Jump Rope
100 KB swing
KB weight – 24/16kg
Olympic Weightlifting W.O.D
(Click on exercise for video demonstration)
Crossfit W.O.D
Strength:
Pull Ups. 5×5 (Add weight as needed)
MetCon: EMOM 20
Even – 7 Ring push ups
Odd – 7 Box jumps
Strength & Accessory W.O.D
Strength:
Bench Press
Snatch Grip Deadlift
5-5-5-5; +5*80% (from last set)
MetCon: 21-15-9
Clapping/plyo Push Ups
KB Swings (AHAP)
Jumping Lunges
(Click on exercise for video demonstration)
Crossfit W.O.D
Strength:
A) Backsquat 5x5xE.WT
B+) Front squat Work up to heavy set of 5 reps
Skill: Double unders/Triple unders
MetCon: For time
75 Double unders (25 Triple Unders)
15 pull ups
15 One arm kb thruster (left) 24/16kg
50 Double unders / 15 Triple unders
15 pull ups
15 one arm kb thrusters (right) 24/16kg
75 Double unders / 25 Triple unders
Olympic Weightlifting W.O.D
(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 20 burpees in the end of the wod.
Strength & Accessory W.O.D
Strength:
Push Press: 5-5-5-5; +5*80% (From Last Set)
Back Squat: 5-5-5-5; +5*80% (From Last Set)
MetCon: Running “Jackie”
1000m run
50 Thrusters
30 Pull ups
Contrary to our usual programming, during the month of july we will not be working on a specific skill or with a structured strength program. instead, we will be working in more variety into our strength exercises, and work on many different skills (although to different depth than when we emphasize a single skill for a full cycle). the goal of this month is mainly to have fun, experience many different movements, exercises, time domains and workout structures. it is not the optimal way to train year-round, but is important as a “routine breaker” from time to time.
have fun and train hard!
-coach yoni
Crossfit W.O.D
Strength:
Skill: Strict HSPU
MetCon: “J.T.”
21-15-9 reps of:
*ask coach for modifications
Crossfit WOD
Skill: Snatch practice / Complete missed strength
Metcon: For time
21-15-9
Ask coach for Modifications