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CrossFit WOD Strength: A) Deadlift 5x5xelements WT B) Deadlift Find 5RM C) Power Clean find 3RM D) Squat Clean find 3RM E) Squat Clean find 1RM MetCon: 21-15-9 Over Head Squat SDHP 200m Run A) Ask coach B) 30/20 C) 42.5/30 D) 50 35 E) 60/42.5 Gymnastics W.O.D 5*HS Hold 5 minutes kick up […]
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 […]
CrossFit W.O.D Strength: Weighted Pushups A) 5x5x80-90% 5RM B) 5x5x80-90% 5RM C) 5x3x80-90% 3RM D) 5x3x80-90% 3RM E) 5x3x80-90% 3RM MetCon: 5RFT 15 Double unders 10 Toes 2 bar 5 S2OH A) SU-Vups-12/8kg KB B) DU-K2E-30/20kg C) 45/30kg D) UNBROKEN DU – 60/42.5kg Endurance W.O.D MetCon: “Painstorm XII” same as Strength accessory (look below) […]
CrossFit W.O.D Strength: A) Backsquat 5x5x Weight from elements class B) Backsquat Find 5RM C) Front Rack lunge find 5RM D) Front Rack lunge find 3RM E) Front Rack lunge find 3RM MetCon: 10min AMRAP 5 Hang Cleans to overhead 10 Over the Box Jumps 60/50cm A) 12/8kg kb B) 30/20kg C) 45/30kg D) […]
CrossFit W.O.D Strength: A) Shoulder Press 5x5xWeight from elements class B) Shoulder Press find 5RM C) Floor Press find 3RM D+E) Floor Press Find 1RM MetCon: 3 Rounds for time & Reps 400m RUN Max reps unbroken push press A) 20/15kg B) 30/20kg C) 45/30kg D) 60/42.5kg Olympic weightlifting W.O.D Clean 3x3x70% | […]
CrossFit 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 […]
CrossFit 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 Squat clean Pullup A) ask coach for mods B) any clean (hang, power etc) 30/20 […]
Crossfit W.O.D Strength: A) Deadlift 5x5xelements Weight B) Deadlift find 5 RM C+) Sumo deadlift 3×5 Skill: Shoulder Taps MetCon: For time 50 KB push press 24/16kg (Right) 30 Shoulder Taps 30 Thrusters 50/30 30 Shoulder Taps 50 KB Push press 24/16kg (Left)
Strength: Floor press 5×5 Skill: Ring dips MetCon: EMOM 15 One: 7 Thrusters 40/20kg Two: 45 second Plank Three: 7 Strict Chest to Bar Pull-ups Strength & Accessory W.O.D Strength: Push Press Back Squat 5-5-5-5; +5*85% (From Last Set) Accessory: KB/DB Floor press 3*8-12 Straight leg OH sit ups 3*10-15 (add weight if needed)
Crossfit W.O.D Skill: Turkish get up MetCon: Partner chipper: 100 KB swing 100 One-Legged Jump Rope 100 KB push press 100 One-Legged Jump Rope 100 KB swing KB weight – 24/16kg Olympic Weightlifting W.O.D Snatch 3x3x80% | 3x3x80% | 2x2x90% Snatch balance work up to heavy single Clean pull 5x3x105%l 1¼ […]