WOD

CrossFit WOD:

Skill: OHS mobility drills

MetCon: For time

21-15-9

• OHS
• V-ups

1. Goblet squat- weight by ability
2. 20/15
3. 40/25
4. 50/30
5. 60/35

Olympic weightlifting W.O.D:

1. Hang clean – 6×3 UB HC @70-80%
2. Pushpress 5 attempts to perform 10 UB pushpress with the following weights M-42.5-50-60-70-80 W-25-30-35-40-42.5 *Ask coach to perscribe specific weights ** if you succeeded more than 3 and less than 10 re-attempt ME on same weight, for total of 5 sets.
3. Clean pull 6x3x100
4. Split press 5x5x40-50% of jerk 1RM (or 80% of 5RM strict press)

Endurance W.O.D:

“Morrison”

50-40-30-20-10

Wallball 20/12

boxjump 60/50

KB Swing 24/16

CrossFit WOD:

Strength:

A) Shoulder Press 5*5*EW
B+) Floor Press Establish new 5RM (at least 2.5kg more than last week)

MetCon: for time

21-15-9-6-3

–Pushpress

-OTB burpees

1. ask coach
2. 20/15
3. 40/25
4. 50/35
5. 60/42.5

CrossFit WOD:

Skill: kipping pullup practice

MetCon: For time

30-20-10

-C2B pullup

–HRPU

–Front Squat 40/25


Strength & Accessory WOD:

Skill: Clean2Overhead Practice.

MetCon: “D.T.”

5RFT
12 Deadlifts
9 Hang Power Cleans
6 Push jerks

Rx’d 70/50kg
*Ask coach for MOD.

Endurance W.O.D:

MetCon: Partner WOD, For time

P-1 work

P-2 Rest

100 KBS 24/16

100 T2B

100 Box jump

100 Pushpress 40/30

100 HPC 40/30

CrossFit WOD:

Strength: 
A) Shoulder Press  5x5x Elements weight
B+) Floor Press 5*5*90% 5RM from sunday

MetCon: For time

-30 OHS 30/20

-30 Box jump

-30 Wallwalk

-30 Wallball

-30 Burpee

-30 HRPU

-30 KBS 24/16

-30 pullups

-30 T2B

Strength & Accessory WOD:

Strength:
Shoulder Press: 5*85%; 3*90%; +1*95% (3RM/90%1RM) 
Back Squat: 5*85%; 3*90%; +1*95% (3RM/90%1RM)

Accessory: (Weights by ability)

Barbell Good mornings 3*10-15
One  arm DB lateral raises 3-4*10-15

CrossFit WOD:

Strength: Back Squat
A) Back Squat 5x5x Elements weight
B+) Back Squat Establish new 5RM (at least 2.5kg more than last week)

Skill: kipping Pullup

MetCon: For time

75 pullup

1x stairs run

50 KBS

1xstairs run

25 Burpees

1x stairs run

Strength & Accessory WOD:

Strength:
Bench Press 5*85%; 3*90%; +1*95% (3RM/90%1RM)
Deadlift 5*85%; 3*90%; +1*95% (3RM/90%1RM)


Accessory: (Weights by ability)
Pullover+Triceps ext. 3-4*8-12
Bulgarian Split Squats 3*10-15