WOD

Crossfit W.O.D

Skill: False grip hang

Strength: Gymnastic Pull & Push

By Abillity

1. Ring Row + Box/Bar dips 5xME
2. 5×5 False grip ring chinup + Ring Dips (Add Weight to both if possible)
3. 5×5 Strict RMU (add Weight if possible)
4. Advanced gymnastics pull-ask coach

MetCon: 4 Rounds for time

400m RUN

10 Ring dips

15 KB Swing

A) HRPU 16/12Kg KB

B) Ring pushup 24/16 KgC) Ring Dips, RKBS 32/24 Kg

D+) 10 KG Weighted Vest- Ring Dips-American Swing 32/24

CrossFit WOD

Skill: HSPU (kipping)

MetCon: “Diane”

21-15-9

Deadlift 102.5

HSPU

Cashout (time permitting)

Coaches choice.

с днем рождения!!!

(Happy birthday pavel!!)

CrossFit WOD

Skill:  Squat Snatch

MetCon: 5 Rds For time

5 Squat snatch

10 pullups

1. A) Ask coach for specific instruction
2. B) any snatch (hang/power etc)
3. C) Squat snatch 50/30
4. D) 60/35 – 5 BMU/C2B
5. E) 60/40 – 5 BMU/3BMU

Endurance WOD

MetCon: 30 min Partner WOD

P-1 row 500m

P-2 AMRAP

5 pullup

10 Wallball

15 V-ups

Strength & Accessory WOD

Strength:
Power Clean
6*1*90% 1RM OR establish 1RM.

Accessory:
Ring Rows (deficit by ability) 4*10-15
One Arm KB/DB Strict Press 3*10-15
Svend Press 3-4*15-20 reps

CrossFit WOD

Strength:

1. A) Deadlift 5x5xelements WT
2. B) Deadlift 5x5x90%5RM
3. C) Power clean 6x3x90%3RM
4. D) Squat clean 6x3x90%3RM
5. E) Squat Clean 6x3x80%1RM

MetCon:  Partner “Kelly”
In teams of 2 perform for time 5 rounds
400m Partner run
30 Box Jumps 60/50cm
30 Wall Balls 20//12lb

P1- Work
P2- Rest

Gymnastics W.O.D

5*HS Hold

5 minutes kick up practice

35 shoulder taps / side

Strength & Accessory WOD
Strength:
Strict Press
Back Squat

5-5-5-5; (+5)*80% From last set

MetCon: 20-15-10-5 reps of
KB Swings (AHAP by ability)
Walking lunges (steps)
Jumping Jacks