WOD

Crossfit WOD

Skill: RMU

MetCon:

21-15-9

Deadlift 100/70

T2B

Crossfit WOD

Strength:

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

MetCon: Partner WOD

• 400m farmer carry 24/16
• 60 one arm KB pushpress
• 100 American KBS
• 60 Goblet Squat
• 400m Farmer carry 24/16

Endurance WOD

ROB O’s “kalsu”

For time

• 100 Power clean 100/70 kg
• EMOM 5 Burpees

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

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

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

Crossfit WOD

Strength: complete missed strength

MetCon: 21-15-9

• Plate G2OH 25/15
• Ring push-ups
• pull-ups