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Crossfit W.O.D Mobility: Shoulder & scapul Skill: body alignment drills for Handstands – Back to floor hollow body hold 3x30s – Chest to floor hollow body hold 3x30s – Chest to wall holds 3x30s Strength: A) Shoulder Press 5x5xElements Weight B+) Bench press Find 5RM MetCon: 12 min AMRAP – 3 Burpees – 6 T2B […]
Crossfit WOD Skill: mobility drills MetCon: for time 800m run with wall ball 40 DU 40 KBS 32/24 40 Wallballs 30 DU 30 KBS 30 Wallballs 20 DU 20 KBS 20 Wallballs 10 DU 10 KBS 10 Wallballs 400m run with wallball
Crossfit WOD Strength: Backsquat 5x5xE.W Backsquat 5x5x90% Backsquat find 3RM Same as C Same as C MetCon: for Reps Ascending ladder 12 minutes 5-5-5, 10-10-10… Wall balls Pushup T2B Strength & Accessory WOD Strength: Strict Press Back Squat 3*70%; 3*80%; +3*90% 3RM (90%1RM) Accessory: KB Pendlay Row 3*8-12 Push Ups (feet on bench) 3*10-15 […]
Crossfit WOD Strength: Deadlift 5x5xEW Deadlift 5x5x95% Romanian Deadlifts 4×8-12×50-75%DL MetCon: Partner WOD 400m farmer carry 24/16 60 one arm KB pushpress 100 American KBS 60 Goblet Squat 400m Farmer carry 24/16 Endurance WOD ROB O’s “kalsu” For time 100 Power clean 100/70 kg EMOM 5 Burpees Strength & Accessory WOD Strength: Pull-ups 5*3*80% 1RM (90%3RM) […]
Crossfit WOD Strength: 5×5 Dips by ability: 1) Bench dips 2) Bar dips 3) Ring dips 4) Tempo ring dips (5 seconds each direction) MetCon: in teams of 2 200 Wall balls EMOM BOTH partners perform 3 burpees Strength & Accessory WOD Strength: Strict Press & Back Squat Establish 1RM/3RM Accessory: One arm KB […]
CrossFit WOD: Skill: Front Rack Mobility/ Thruster efficiency. MetCon: OPEN 17.5 https://www.youtube.com/watch?v=XjABpCst-Us 10 Rounds for Time 9 Thrusters (42.5/30kg) 35 Double Unders Time Cap: 40 minutes *Ask Coach For MOD. Strength & Accessory WOD Strength/Skill: Power clean, Thruster. Power Clean 3-3-3-2-2-1 Thruster (From rack) 3-3-3-2-2-1 MetCon: “Karen” 150 Wall Balls For time. Endurance W.O.D: […]
CrossFit WOD: Strength: A) Deadlift 5*5*EW B+) Deadlift Establish 5RM. MetCon: OPEN 16.4 /17.4 https://www.youtube.com/watch?time_continue=1&v=UNobmdSjB58 AMRAP in 13 minutes 55 Deadlifts (102.5/70 kg) 55 Wall Ball Shots (20/14 lb, 10/9 ft) 55 calorie Row 55 Handstand Push-Ups *Ask Coach For MOD. Olympic weightlifting W.O.D: E2MOM-16 3 TNG squat clean @ 60-70% TNG pushpress 6x5x50-60% […]
Strength: Close grip Chin ups. Perform by ability 5*5-10 reps 1) Partial ROM CG Chin Ups 2) Strict Close grip Chin ups 3) Weighted CG Chin Ups 4) Archer Chin Ups (perform 3*5-10 on each side) 5) One arm chinup 5xMax per side MetCon: OPEN 12.4 a.k.a. 13.3 AMRAP in 12 minutes 150 Wall Balls […]
Skill Warm Up: DU Practice Strength: Squats A) Back Squat 5*5*EW B+C) Back Squat.3*5*90% 5RM; 5+*90% 5RM C+D) Front Squat 3*5*90% 5RM; 5+*90% 5RM Skill: Power Snatch MetCon: 3 Rounds for reps: 1min Cal Row 1min Power Snatch 35/25kg (scale to 24/16kg KB SDHP) 1min Burpees 1min Wall Balls 20/12lb
Strength: Close grip Chin ups. Perform by ability 5*5-10 reps 1) Partial ROM CG Chin Ups 2) Strict Close grip Chin ups 3) Weighted CG Chin Ups 4) Archer Chin Ups (perform 3*5-10 on each side) 5) one arm chinups 5xMax per side MetCon: “Fran’’ 21-15-9 reps of Thrusters 42.5/30kg Pull ups *Ask coach for […]