All classes perform:
CrossFit WOD:
MetCon: “ביד חזקה ובזרוע נטויה”
in teams of 2 (one works- one rests)
100 pushpress 40/25
80 pullups
60 ring dips
40 pullups
20 Handstand pushups
50 wallballs
*ask coach for scalling options, be responsible, this is high volume for the arms
Strength & Accessory:
MetCon:
“ביד חזקה ובזרוע נטויה” same as regular class
Endurance W.O.D:
MetCon:
“ביד חזקה ובזרוע נטויה” same as regular class
CrossFit WOD
Strength:
A) Shoulder press 5x5xElements weight
B+) Shoulder press 5x5x90% of 5RM from monday
Metcon: For time
100 HSPU
EMOM 3 burpee
*ask coach for mods *
Olympic Weightlifting W.O.D
CrossFit WOD
Strength:
A) Deadlift 5x5xElements Weight
B+) Frontsquat 5x5x90% of 5RM from sunday
MetCon:
12 minute ascending ladder
1-1,2-2 etc
Cluster 60/40
A) KB thruster by ability+ pullup by ability
B) Thruster 30/20 + pullups by ability
C) 42.2/30
D) 50/35
E) RXd
Strength & Accessory WOD
Strength:
Shoulder Press 5*75% (3RM/90%1RM); 3*85%: +1*95%
Back Squat 5*75% (3RM/90%1RM); 3*85%: +1*95%
Accessory: Weights by ability
Weighted Push Ups 3*8-12 reps
Dumbbell Bent Over Rows 3-4*10-15
CrossFit WOD
Skill: Turkish getup
Establish 1RM
MetCon:
Partner WOD
P-1 Work P-2 Rest
400m Farmer carry
70 T2B
70 HRPU
400m Farmer carry
Olympic weightlifting WOD
Endurance W.O.D
MetCon: “kalsu”
For time
100 thrusters 60/42.5
EMOM perform 5 burpees
CrossFit WOD
Strength:
A) Shoulder press 5x5xElements Weight
B+) Shoulder Press find 5RM (+1-2.5kg from last week)
MetCon: 3RFT
30 DU
8 Power snatch 42.5/30
*ask coach for mods
Strength & Accessory WOD
Strength:
Bench Press 5*75% (3RM/90%1RM); 3*85%: +1*95%
Deadlift 5*75% (3RM/90%1RM); 3*85%: +1*95%
Accessory: Reps by ability.
Rope Climbs 10/15/20
Gymnastics WOD
5.Core cashout- by coaches prescription
CrossFit WOD
Strength:
A) Backsquat 5x5xElements weight
B+) Front squat – find new 5RM (+2.5kg from last week)
Skill: Establish Max height box jump
MetCon: For time
21-15-9
KB pushups
Between each round perform frog jumps on stairs twice (modify to box jumps if neccessary)
*ask coach for weights and mods
CrossFit WOD
2018 Fifth and Last open event!!
we start the event at 13:00, once last heat is done, we will BBQ & Beer on the patio and celebrate everyone’s hard work!
come to the box to participate in the intramural open, cheer your friends, make noise and have fun!!!
CrossFit WOD
Skill: Snatch
*D&E Athletes work up to heavy triple T&G
Metcon: for reps
Tabata pushups
Tabata situps
Tabata DU
Strength & Accessory WOD
Strength:
Viper Press 5-4-3-2-1
MetCon: 3RFT
10 Sandbag ground to shoulder
(weight aby ability)
12 Burpee Push up STRICT
15 Russian KB Swings (UNBROKEN AHAP)
Endurance W.O.D
50-40-30-20-10
HPC 30/20
CrossFit WOD
Strength:
A) Shoulder press 5x5xElements weight
B+) Shoulder press 5x5x90% of 5RM from monday
Metcon: “JT”
21-15-9
Olympic Weightlifting W.O.D
CrossFit WOD:
Strength:
A) Deadlift 5x5xElements Weight
B+) Frontsquat 5x5x90% of 5RM from sunday
MetCon: 3RFT
15 Deadlift
15 T2B
Strength & Accessory WOD
Strength:
Shoulder Press 3*70% (3RM/90%1RM); 3*80%; +3*90%
Back Squat 3*70% (3RM/90%1RM); 3*80%; +3*90%
Accessory:
Dumbbell Strict curl to overhead 3*10-15 reps
Close grip push ups 3*10-15 reps (add weight if needed)
Weights By Ability
Gymnastics WOD
Superset with low crow hold 5×15-30s