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Crossfit W.O.D Strength: A) Back squat 5x5xEWT B) BackSquat find 5RM C) Est 3RM Thruster from Racks D+) Est 1RM Thruster from Racks MetCon: Todays Metcon is in memory of Powerlifting sportsman and world record holder Konstantīns Konstantinovs who passed away yesterday. KK was known for his massive Raw deadlift of 426 with no […]
CrossFit WOD Strength: A) Backsquat 5x5xelements wt B) Backsquat 5x5x90%5RM C-D-E) Front rack lunge 5x5x90%5RM MetCon:3 Rounds for time 10 OHLunge 8 HRPU 6 burpees A) Plate 15/5 B) Plate 25/15 Clapping pushup C) Barbell 40/25 HSPU D) Barbell 60/40 DHSPU 25/10 plates. Olympic Weightlifting W.O.D 20 min to find 3 RM Snatch […]
CrossFit WOD Strength: A) Backsquat 5x5xElements weight B) Backsquat 5x5x90% 5RM C) Front rack lunge 5×3+3x5RM from last week D+E) Front rack lunge 5×3+3×85% 3RM MetCon: Half “Mary” 10 min AMRAP 5 HSPU 10 pistols 15 pullups *Ask coach for modifications Gymnastics W.O.D 5*HS Hold 5 minutes kick up practice 25 shoulder […]
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) […]
Strength Backsquat 5x5xE.WT Back squat 1×20 MetCon: “The real tu beav” partner WOD For time: in teams of 2 – 100 Air Squats -100 Partner Pushups – 100 Wallball situps – 100 Wallballs (can be done to each other over pullup bar) – 100 Air Squats Endurance W.O.D “Mary” 20 Min […]
CrossFit W.O.D: Strength Front rack lunges 3×4+4 METCON: For time: 100 Double-unders Then Five rounds of: 10 kB deadlift 32/24kg 10 Goblet squat 32/24kg 10 Handstand push-ups Then 100 Double-unders
Crossfit W.O.D Strength: All levels: Back squat 5×5 (Tempo – 3 second up/bottom and down) Skill: False grip on rings MetCon: MetCon: “Jell-o” 5 rounds: 10 Front rack KB lunges 24/16kg 20 HR Push ups 10 Jumping lunges Endurance W.O.D For time 50-40-30-20-10 KBS DU Knee to elbows Pushup 400m run Strength & […]
Mobility: Squat Strength: 1) Back squat 5x5xew 5x5x90% 2) Shoulder/bench press Shoulder press 5x5xEW Bench press 5x5x90% MetCon: 12 minute AMRAP Ladder 1-1,2-2,3-3 etc Thruster 42.5/30 Pullup * ask coach for modifications, especially if you performed yesterdays hero WOD Olympic Weightlifting W.O.D Snatch complex: Snatch pull + hang snatch + snatch balance + snatch […]
Crossfit WOD Skill: kipping on rings/kipping RMU/Front Uprise MetCon: Ascending ladder (8 minutes) 1+1,2+2, 3+3…etc. Front Uprise Snatch 60/42.5 Olympic weightlifting WOD Clean 3x3x80% | 2x2x90% | 2x1x90-100% PC+ jerk 5×1+3×70% | 2×1+3×80% Snatch pull 6x3x100 Back squat 5x5x70%
CrossFit WOD Strength: A) Deadlift 5x5xElements Weight B+) Frontsquat 5x5x90% of 5RM from sunday MetCon: 12 minute ascending ladder 1-1,2-2 etc Cluster 60/40 BMU A) KB thruster by ability+ pullup by ability B) Thruster 30/20 + pullups by ability C) 42.2/30 D) 50/35 E) RXd Strength & Accessory WOD Strength: Shoulder Press 5*75% (3RM/90%1RM); 3*85%: +1*95% […]