WOD 21/9/18

/in /by

CrossFit WOD

 

Strength:

  1. A) Shoulder press 5x5xelements WT
  2. B) Shoulder press 5x5x90%5RM

C-D-E) Bench press 5x5x90%5RM

 

MetCon: EMOM 10

Even: 5 RHSPU (DHSPU/HSPU/Pike/Pushup/ Knee pushup)

Odd: Max Triple unders (Double unders / Single unders)

*Ask coach for modifications

 

Endurance WOD

MetCon: “Kalsu”

For time: 100 Thruster 60/42.5

*EMOM perform 5 burpees

** 35 min Time cap

*** ask coach for mods

 

Strength & Accessory WOD

Skill/Strength:
Hang Power Clean+Push Press Practice

MetCon: “Incredible Hulk”

AMRAP in 20 minutes

5 Deadlifts (50/35kg)

5 Hang Power Cleans (50/35kg)

5 Front Squats (50/35kg)

5 Push Press (50/35kg)

5 Back Squat (50/35kg)

WOD 20/9/18

/in /by

CrossFit WOD

Strength:

A) Backsquat 5x5xelements WT

B) Backsquat 5x5x90% 5RM

C) Backsquat 6x3x90% of 3RM

D+E) Backsquat 6x3x80% of 1RM

 

MetCon: “Helen”

3 RFT

400m run

21 AKBS 24/16

12 pullups

WOD 18/9/18

/in /by

CrossFit WOD

Partner WOD for time

400m run

100 Deadlift 60/42.5

90 Wallballs

80 Pullups

70 Burpees

60 T2B

50 KBS 32/24

40 HPC 60/42.5

30 pushpress 60/42.5

20 pistols

400m Suitcase carry 32/24

 

*Ask coach for mods

** one patner works while other partner rests

WOD 17/9/18

/in /by

CrossFit WOD

Strength:

  1. A) Deadlift 5x5xelements WT
  2. B) Deadlift Find 5RM
  3. C) Power Clean find 3RM
  4. D) Squat Clean find 3RM
  5. E) Squat Clean find 1RM

MetCon: 21-15-9

Over Head Squat

SDHP

200m Run

 

  1. A) Ask coach
  2. B) 30/20
  3. C) 42.5/30
  4. D) 50 35
  5. E) 60/42.5

Gymnastics W.O.D

5*HS Hold

5 minutes kick up practice

30 shoulder taps / side

Strength & Accessory WOD

Strength:
Push Press
Front Squat
5-5-5-5; (+5)*80% from last set

MetCon: Running “Jackie”
1000m run
50 Thrusters 20/15kg
30 Pull Ups

WOD 16/9/18

/in /by

CrossFit WOD

 

Strength:

A) Shoulder press 5x5xelements WT

B) Shoulder press find 5RM

C-D-E) Bench press Find 5RM

 

MetCon: 12 min AMRAP

9 WallBalls

7 HSPU

5 WallWalk

WOD 15/9/18

/in /by

CrossFit WOD

 

MetCon: For time

21 T2B

21 Thrusters 42.5/30

21 pullups

21 burpees

15 T2B

15 thrusters

15 Pullups

15 burpees

15 T2B

9 thrusters

9 pullups

9 burpees

 

Ask coach for modificaions

WOD 14/9/18

/in /by

CrossFit WOD

Strength/Skill: Handstand pushups

All levels perform 8 sets of 3 reps with 5RM exercise from last week.

 

MetCon: 3 Rounds For time

20 Wallball

10 pullup

5 HPC 70/50

 

Endurance WOD

MetCon: For time

10-9-8..3-2-1

HSPU

T2B

Box jump

Pullup

Deadlift 100/75

 

Strength & Accessory WOD

 “Bear Complex”

5 Rounds For Load

Complete 7 Unbroken Sets of this Complex:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.

WOD 13/9/18

/in /by

 

CrossFit WOD

 

Strength:

Pullups 5×5 RPE 7/10 (Modify/add weight as needed)

 

Skill: Double unders

 

MetCon:

50-40-30-20-10

DU

pushups

 

Olympic Weightlifting WOD

  1. Drop snatch 6×3 start at 50% add weight by feel
  2. Snatch/hang snatch (Adv/beg) 2x3x75% 2x2x85% 2×1-2×90% 2×1-2×90% 2x1x95-100%
  3. Clean pull 8x3x100%
  4. Front squat 3x3x80% | 2x2x85% | 1x1x90% | 1x1x95%

WOD 12/9/18

/in /by

CrossFit WOD

 

Strength:

  1. Deadlift 5x5xelements wt
  2. Deadlift 5x5x90% 5RM
  3. SDL 5x5x90% 5RM
  4. SDL 6x3x90% 3RM
  5. SDL 6x3x80% 1RM

 

MetCon: For time 21-15-9-6-3

 

HPS 42.5/30

T2B

 

Gymnastics W.O.D

5*HS Hold

5 minutes kick up practice

30 shoulder taps / side

 

Strength & Accessory WOD

Strength:

Bench Press
Deadlift (conventional)
5-5-5-5- (+5)*80% From Last set

12min AMRAP Ladder
1-1; 2-2; 3-3…
Pike push ups (FULL ROM HSPU by ability)
Sumo DL (BW)