W.O.D 19/8/18
CrossFit W.O.D
Strength: Chinups 5×3-5
by ability:
- Ring row
- Box Chinup
- Chinup
- Archer Chinup (rings)
- 1 arm Chinup
MetCon: Partner WOD
15 min AMRAP
20 Thrusters 42.5/30kg
30 Toes 2 Bar
40 Jump lunge
*Alternate freely between partners
W.O.D 18/8/18
/in WOD /by Kaitlyn EggersWOD 17/8/18
/in WOD /by Kaitlyn EggersCrossFit W.O.D
Strength: Dips By ability (bench/bar/ring/weighted ring)
- A) 5x5x80%5RM
- B) 5x5x80%5RM
- C) 5x5x80%3RM
- D) 5x5x80%3RM
- E) 5x5x80%3RM
Base off of weights from tuesday
MetCon: for time
21-15-9
Thruster 42.5/30
OTB burpees
Endurance W.O.D
MetCon: For time
10-10-10,9-9-9…1-1-1
Power Clean ¾ / ½ BW
Pushpress ¾ / ½ BW
Strength & Accessory W.O.D
Strength:Power Clean 6*2*85% 1RM OR establish 1RM
Accessory:
Ring Push Ups (Deficit by ability: 3*10-15
One arm KB/DB row 3*8-12 (each arm)
Weighted Plank 4sets*30-45sec*max weigh
WOD 16/8/18
/in WOD /by Kaitlyn EggersCrossFit W.O.D
Strength: Deadlift
A) Deadlift 5x5x Weight from elements class
B) Deadlift 5x5x90% 5RM
C) Deadlift 5x5x90% 5RM
D) Deadlift 5x3x90% 3RM
E) Deadlift 5x3x80% 1RM
Base off of weights from monday last week
MetCon: 9 min AMRAP
ascending ladder 1-1-1, 2-2-2, 3-3-3..etc
Weighted Goblet stepup 24/16 60/50cm
Olympic weightlifting W.O.D
- TNG Power snatch EMOM10 4 reps start at 50% of max snatch add weight each minute by feel (use straps)
- Beginners EMOM snatch balance ask coach for weight
- 15 Min to find 1RM cluster
- 5 attemps to get max reps UB TNG pushjerk @50%-70 of max jerk
- Front rack Lunge 5×3+3×70% of FS1RM
WOD 15/8/18
/in WOD /by Kaitlyn EggersCrossFit W.O.D
Strength: Chinups by ability 5×3-5
- Ring row
- Box Chinup
- Chinup
- Archer Chinup (rings)
- 1 arm Chinup
MetCon: 10 min EMOM
Even: Max inverted ring rows
Odd: Max AKBS 24/16
* Modify weight as needed, for ring rows, raise legs on box and add weighted vest as needed.
Strength & Accessory W.O.D
Strength:
Bench Press 5-5-5-5; +5*80% (from last set)
Deadlift 5-5-5-5; +5*80% (from last set)
MetCon: 21-15-9-15-21 reps of
Hang high Pulls
Push Press
Back Squats
*Use 20/15kg Bar
WOD 14/8/18
/in WOD /by Kaitlyn EggersCrossFit W.O.D
Strength: Dips by ability (Bench/bar/ring/weighted ring)
A) Find 5RM
B) Find 5RM
C) Find 3RM
D) Find 3RM
E) Find 3RM
MetCon: 12 min AMRAP
7 S2OH 50/35
7 HSPU
200m run
*Ask coach for mods
Olympic weightlifting W.O.D
- Block snatch (knee) 3x3x70% 2x3x80% 2x2x85%
- C&J 3×2+2×705 3×1+2×80%
- Tempo snatch pull (5up 5 down) 5x3x55%
- Back squat 4x3x75% | 2x3x80% | 1x3x85%
WOD 13/8/18
/in WOD /by Kaitlyn EggersCrossFit W.O.D
Strength: Squat
A) Back squat 5x5x Weight from elements class
B) Back squat Find 5RM
C) Back squat Find 5RM
D) Back squat Find 3RM
E) Back squat Find 1RM
Skill: Squat clean review
MetCon: For time 12-10-8-6-4-2
- A) ask coach for mods
- B) any clean (hang, power etc) 30/20
- C) from floor (power or squat) 40/30
- D) Squat clean 60/42.5
- E) Squat clean 70/50 | Bar muscle up
Strength & Accessory W.O.D
Strength:
Push Press 5-5-5-5; +5*80% (from last set)
Front Squat 5-5-5-5; +5*80% (from last set)
MetCon: 12 min EMOM
– even min 10 Clapping/Plyo Push Ups
– Odd min 10 FR KB/DB walking Lunges
WOD 12/8/18
/in WOD /by Kaitlyn EggersCrossFit W.O.D
Strength: Chinups 5×3-5
by ability:
- Ring row
- Box pullup
- Chinup
- Archer Chinup (rings)
- 1 arm Chinup
MetCon: 20 min AMRAP
4 rds of 4min work/1min rest
1 min- box jump
1 min- Slam ball
1 min- Double unders
1 min- Wallballs
1 min- Rest
W.O.D 11/8/18
/in WOD /by Kaitlyn EggersCrossFit WOD
Skill/Strength:
Complete missed strength. if none missed,Practice Snatches by coaches prescription.
Skill: Hang Snatch
MetCon: For time 15-10-5
HS 60/42.5
OTB burpees
*Ask coach for mods
W.O.D 10/8/18
/in WOD /by Kaitlyn EggersCrossFit WOD
Strength: Press
A) Shoulder press 5x5xWeight from elements Class
B) Shoulder press 5x5x90%5rm
C) Pushpress 6x3x90% 3RM
D) Pushpress 6x3x80% 1RM
Skill: KB clean & jerk
MetCon: EMOM 12
min1 – 10 KB clean (R)
Min2 – 10 KB clean (L)
Min3 – max KB S2OH (R)
Min4 – max KB S2OH (L)
Endurance W.O.D
Metcon: 30 min AMRAP
Min 1 Cal row
Min 2 Max T2B
Min 3 Rest