WOD

CrossFit WOD:

Skill: kipping pullup

MetCon: 16 minute AMRAP

Even minutes: Pullups

Odd minutes: Airsquats

Cashout: Tabata Double unders

Olympic weightlifting WOD:

1. Out of breath snatch: 25 min to work up to heavy single. Perform 5 burpees before each set
2. Power snatch 4x8x50-60%
3. Front squat 6x3x80%

Endurance W.O.D:

Metcon: “murph”

For time

1 mile run

100 pullups

200 pushups

300 airsquats

1 mile run

* If you have body armor/weight vest (10kg), wear it.

CrossFit WOD:

Strength:

A) backseat 5x5xElements weight

B+) Front squat – find new 5RM (+2.5kg from last week)

Skill: kipping ring dip & power clean

MetCon: “Elizabeth”

21-15-9

Clean (any kind) 60/42.5

Ring dips

*12 minute timecap

CrossFit WOD:

Skill: Handstand pushups (progression/Deficit/on rings) & kipping HSPU

Metcon: For time

21-15-9 

Boxjump over 60/50

RHSPU

By ability:

1. Pushup
2. Pike press
3. Mod HSPU
4. HSPU
5. DHSPU

Strength & Accessory WOD:

Strength/Skill: Power Clean Practice
MetCon: For time

Ascending Ladder 1-1, 2-2…10-10
Power Clean (By ability ½ BW/ ¾ BW)
Strict Pull ups (Use bands if needed)

(20min time cap)

Endurance W.O.D:

Partner WOD For time:

50 ring dip

50 pullup (if done yesterday, modify to back extensions|)

50 burpees

50 thruster 40/25

50 OHL 10/5

50 T2B

50 DU

P-1 Works

P-2 KB suitcase hold (24/16)

CrossFit WOD:

Strength:

A) Backsquat 5x5xElements Weight

B+) Frontsquat 5x5x90% of 5RM from sunday

MetCon: For time

1km run

50 DU

50 American KB Swing 24/16

50 Butterfly situp

1km Run

*ask coach for modification

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


Accessory: Weights by ability
One arm KB/DB Shoulder Press 3-4*10-15
Bulgarian split squats 3*10-15 (each leg)

Gymnastics WOD:

1. Handstands

1. 5 sets: Handstand holds by ability.
2. 5-10 minutes Handstand walking practice.
3. Accessory handstand work by coach’s prescription

2. Press Drill – 5×1-5

3.  Straddle stretch 5*45s

Superset with  low crow hold 5×15-30s

4. Shoulder stand – 5*30s

5. Ring push ups  5×8-10

6. Core cashout- by coaches prescription

CrossFit WOD:

Strength:

A) Shoulder press 5x5xElements Weight

B+) Shoulder Press find 5RM (+1-2.5kg from last week)

MetCon: For time

30-20-10

Burpee

Ringdips

Pistols

*ask coach for modification

Strength & Accessory WOD:

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

Accessory: Weights/reps by ability
Rope Climbs  10/15/20

Gymnastics WOD:

1. Handstands:

1. 5 sets: Handstand holds by ability.
2. 5-10 minutes Handstand walking practice.
3. Accessory handstand work by coach’s prescription

2. Press Drill – 5×1-5

3. Pike stretch 5×45 Seconds  superset with “courtneys question mark drill” 5×5

4. Planche

1. Planche holds – 60s or 5x30seconds
2. 5×5-8 planche push ups

5.Core cashout- by coaches prescription