WOD

CrossFit WOD:

Skill: Kipping HSPU & Kipping T2B

MetCon: 12 min Ascending ladder

1-1, 2-2, 3-3 etc

HSPU-T2B

Strength & Accessory WOD

Strength:
Power Clean 5*3*85% 1RM

MetCon: 5 Rounds for time
15 KB Swings AHAP (Has to be done unbroken)
20 Sit ups
25 DU

*Rest 1 min between rounds (20 min time cap)

 

Endurance W.O.D:

MetCon:  For time

-50 KBS 24/16

-50 Pushups

-50 Box jumps 60/50

-50 OH lunge 15/10

-50 wallballs

-50 Cal Row

-50 HPC 40/25

-50 Burpees

-50 T2B

reps can be done in any order

CrossFit WOD:

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

 

MetCon: For time

– 400m run

– 50 situps

– 50 DU

– 50 OH lunge 20/10

– 50 HSPU

– 50 KBS 24/16

– 400m Run

*Ask coach for mods

Strength & Accessory WOD:

Strength: 

Shoulder Press 3*80%; 3*85%; +3*90%(3RM/90% 1RM)
Back Squat 3*80%; 3*85%; +3*90%(3RM/90% 1RM)

Accessory: (Weight by ability)
Bar Dips 3-4*8-12
Barbell Strict Curls 3-4*10-15

CrossFit WOD:

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

MetCon:

21-15-9

Hang power clean

Wallballs

 

1. A) KBS + WB 20/12
2. B) HPC by ability
3. C) 40/25
4. D) 50/35
5. E) 60/45

Strength & Accessory WOD:

Strength:

1. Bench Press: 3*80%; 3*85%; +3*90% (3RM/90% 1RM) 
2. Deadlift: 3*80%; 3*85%; +3*90% (3RM/90% 1RM)

 

Accessory: (Weights By ability)
1. Barbell Bent Over row 3-4*8-12
2. Svend Press 3-5*15-20 reps

CrossFit WOD:

Strength: Complete missed Lift.

MetCon: 3RFT
400m Run
21 Air Squats
12 KB Swings 24/16kg