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CrossFit 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 […]
CrossFit W.O.D Skill: Turkish get up MetCon: 15 minute AMRAP Partner WOD: Ascending ladder (performed as i go u go) 1,2,3.. KB swing HR push up Sit ups Olympic Weightlifting W.O.D Split jerk from racks 15 minutes to est 1 RM of the day – Then: Split jerk from racks 6×3@75% of daily […]
Crossfit WOD Skill: Handstand practice by coaches prescription MetCon: For time 30m HS Walk 30 Pullup 30 situps 20m HS walk 20 pullup 20 situps 10m HSwalk 10 pullup 10 situps Modify HSW to Wall walks by ability Strength & Accessory W.O.D Power Clean 3-3-3-3-3 Strict (back to wall) biceps curls Establish 5RM (Try […]
CrossFit WOD Strength: Snatch Find 1RM (ask coach for specific instructions) MetCon: For time 30-20-10 American KBS 24/16 T2B Pushup * ask coach for modifications Olympic Weightlifting W.O.D Clean & Jerk 30 min find 1 RM Establish Max height Box jump Snatch pull 5x3x100% Back squat 5x3x85%
Crossfit W.O.D Mobility: Wrist & shoulder Skill: Free Handstands (by coaches prescription) MetCon: For time 50-40-30-20-10 – Double unders – Sumo deadlift high pull 32/24 7 min time cap Endurance W.O.D “Tommy Mac” 2 Rounds For Time – 12 Burpees – 12 Thrusters (50/30) – 12 Burpees – 12 Power Snatches (50/30) – 12 Burpees […]
Crossfit WOD Skill: Bench press Strength: Shoulder press 5x5xEW Bench press find 5RM Same as B Metcon: for time 30-20-10 Double unders Situps Burpees Pushups Olympic weightlifting WOD: Find 1RM Snatch (20 min) Find 1RM C&J (20 min) Find 1RM Backsquat
Crossfit WOD Strength: Deadlift 3x5xE.W Deadlift 3x5x90% Deadlift 3-3-3 Then all levels: Establish Max height Box jump MetCon: 14-12-10-8 Pushjerk Pistols A) Ask coach B) 40/25 C) 50/30 D) 60/35 E) 70/42.5 Pistols will by modified individual, ask coach. Strength & Accessory WOD Strength: Pull ups 5*2*85% 1RM (92.5% 3RM) Hang Split Clean 5*3*80% (1RM) MetCon: […]
Crossfit WOD Strength: Dips by ability bench/bar/ring/complex 5×5 MetCon: for time: 400m run 20 Wallball 20 HSPU 20 Box jump 20 T2B 20 Calorie Row 20 OH lunge 25/15 400m Run Athlete must start and end with 400m run, stations in middle can be done in any order. Olympic weightlifting WOD 15 min to find […]
Crossfit WOD Strength: Dips by ability bench/bar/ring/complex 5×5 MetCon:12 minute AMRAP BMU Pistol on each leg T2B 1-1-1-1, 2-2-2-2…etc Olympic weightlifting WOD 3 position clean 3×1+1+1×60% | 3×1+1+1×70% C&J 3×1+3×70% | 3×1+2×80% | 2×1+1×90% Tempo Snatch pull (5 sec up, 1 sec pause, 5sec down) 5x3x60% Good morning 5×5-8x1RM snatch
Crossfit W.O.D Strength: Strict Pullup find 5RM MetCon: 5 RFT 100m Suitcase carry AHAP 12 T2B 10 Weighted lunge Olympic Weightlifting W.O.D C&J find 1 RM Snatch find 1 RM Good morning 5x5x80% snatch Endurance W.O.D MetCon: ”Manion” 7 RFT 400m run 29 backsquats 60/42.5