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15/11 Thursday Strength: Squats+pullups A) Back Squat 5*5 weight from elements. B) Back Squat 5*5*90% 5RM. C+) Front Squat 6x3x90%3RM perform set of 5 reps weighted pullup between sets of squats for total of 5 sets MetCon: 21-15-9 reps of Sumo DL high pulls Wall Balls A) Ask coach for specific instructions B) 24/16kg […]
Skill: Barbell Snatch MetCon: In teams of 2 complete for time& quality 400m Run 50 Snatches 400m Run 40 Snatches 400m Run 30 Snatches 400 m Run 20 Snatches 400m Run 10 Snatches A) Ask coach for specific instructions. B) 30/20kg C) 42.5/30kg D+) Squat Snatches ONLY!!!! S&A WOD : Strength: Chin Ups 3-3-3-3-3-3 Deadlift […]
Strength: Squats A) Back Squat 5*5 weight from elements. B) Back Squat Establish 5RM. C+) Front squat Establish 3RM MetCon: 15min AMRAP 3 Strict Pull ups 6 Alt. Pistols 12 KBS 24 DU A) Ask coach for specific instructions. B) Pull ups by ability- box pistols- 16/12kg KB- DU by ability C) 24/12kg KB D) […]
Strength: A) Deadlift 5*5 with weight from elements. B) Deadlift Establish 5RM. C) Snatch Grip DL (Use straps) Establish technical 3RM D) Snatch Pull (Use straps) Establish technical 3RM Skill: Snatch warm up drills. MetCon: 1-3-5-7-9 reps of Sumo DL high pull Squat Snatch Bar MU A) Ask coach for specific instructions. B) 30/20kg- C2B […]
Skill: Barbell Snatch Practice 20 min. MetCon: 20min AMRAP ladder of 1 Snatch 2 Pull ups 2 Snatches 3 Pull Ups 3 Snatches 4 Pull ups Etc…. A) Ask coach for specific Instructions B) 30/20kg- Pull ups by ability. C) 42.5/30kg- Pull ups D) 50/35kg- C2B Pull Ups E) 60/40 – BMU S&A […]
Happy november everyone!, this month we will be emphasizing the snatch. be prepared to tackle this movement (or some derivitive of it) almost everyday this month. listen to the coaches, read up online and watch some videos on the topic. good luck! Strength: A) Back Squat 5*5 weight from elements. B) Back Squat 5*5*90% […]
Crossfit W.O.D Skill: Split Jerk Pactice skill by coaches prescription, advanced athletes work up to heavy load. MetCon: For time 100 Wallballs EMOM 5 Clapping pushup Strength Accessory W.O.D Strength: Floor Press 5-5-5-5: (+5)*80% from last set Deadlift 6*3*70% 3RM (85% 5RM), ask coach for technical tips. (30min cap) Accessory: Bent Over rows […]
Crossfit W.O.D Skill: Double unders MetCon: For time DU 50-40-30-20-10 Pullups 10-15-20-25-30 Strength Accessory W.O.D Strength/Skill: Power Snatch 1-1-1-1-1-1 Then perform for technical quality In front of running clock (18min cap) 30 reps of power snatch 50-70%2RM Break in sets of 1-3 reps, rest 30-45 sec between sets. Endurance W.O.D “Kev” With a partner, complete […]
Crossfit W.O.D Strength: A) Shoulder Press 5*5*EW B,C,D,E) Dips By ability (Bench/Bar/ Ring) 5*5-10 reps MetCon: 20 min AMRAP 3 HPC 60/40 5 S2OH 20 Situps Ask coach for MOD Strength Accessory W.O. Strength: Front Squats 3-3-3-3-3-3 (20min time cap) Push Press (From racks) 3-3-3-3-3 (time cap 30min) Accessory: Perform by ability […]
Crossfit W.O.D Skill: Ring Muscle up practice Strength: E2MOM 10 1 min to accumulate as many strict RMU/Pullup/Ring rows as possible, followed by 1 min rest MetCon: 3 RFT 400m run 15 burpee pullup 10 clapping pushup Ask coach for MOD. Olympic Weightlifting W.O.D 20min to establish 3RM TnG Snatch E2MOM 16 3 TnG […]