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CrossFit WOD: Strength: A) Deadlift 5x5xElements Weight B+) Frontsquat 5x5x90% of 5RM from sunday MetCon: 3RFT 15 Deadlift 15 T2B Ask coach 40/30 T2B by ability 70/40 T2B 102.5/ 75 T2B 102.5/75 ST2B Strength & Accessory WOD Strength: Shoulder Press 3*70% (3RM/90%1RM); 3*80%; +3*90% Back Squat 3*70% (3RM/90%1RM); 3*80%; +3*90% Accessory: Dumbbell Strict curl to overhead […]
CrossFit WOD: Strength: A) Backsquat 5x5xElements Weight B+) Frontsquat 5x5x90% of 5RM from sunday MetCon: For time 1km run 50 DU 50 American KB Swing 24/16 50 Butterfly situp 1km Run *ask coach for modification Strength & Accessory WOD: Strength: Shoulder Press 5*65%(3RM/90%1RM); 5*75%; +5*85% Back Squats 5*65%(3RM/90%1RM); 5*75%; +5*85% Accessory: Weights by ability One arm KB/DB […]
CrossFit WOD: Strength: A) Deadlift 5x5xElements Weight B+) Frontsquat 5x5x90% of 5RM from sunday MetCon: “Diane” 21-15-9 Deadlift 102.5/75 HSPU *Ask coach for modifications Strength & Accessory WOD Strength: Shoulder Press – Establish 3RM Back Squat – Establish 3RM Accessory: (Weights by ability) Ring Push ups 3-4*10-15 reps One arm Deadlift 3*10-15 (each side) ——————- Gymnastics WOD: Handstands […]
Strength: Complete Missed Lift. MetCon: 3RFT 400m Run 21 Burpees 12 KB Overhead Squats (scale to front rack) 16/12kg
Strength: Close grip Chin ups. Perform by ability 5*5-10 reps 1) Band Assisted 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) Skill: Ring MU MetCon: For time 5 Ring MU 10 KB One arm Push Press (each arm) 7 Ring […]
Strength: Deadlift A) Deadlift 5*5*EW B+C) Deadlift Establish 5RM. D+E) Establish 5RM T&G Deadlift (Quality reps only!) MetCon: In Front Of running Clock 4min AMRAP 5 Power Cleans 9 Over The Box jumps (Steps permitted for: A,B) – 2 minutes rest 3min AMRAP 4 Power Cleans 7 Over the box Jumps – 90 seconds rest. […]
Tech: Low Bar Back Squat Strength: Back Squat A+) Paused (3sec on the bottom) Back Squat 5*1*3RM (weight) MetCon: 9min AMRAP 8 KB Front rack Squats (L) 8 Kb Front rack Squats ® 16 Double unders (8 TU) A) 10/8kg- SU B) 16/10kg- DU by ability C) 20/12kg- DU D) 24/16kg- Unbroken DU E) 32/24kg- […]
Strength: Shoulder Press A) Shoulder Press 5*5*EW B) Shoulder Press 5*5*90% 5RM C) Snatch Grip BTN Shoulder Press 3*5*90% 5RM D+E) Snatch Grip Jerk 5*2*90% 2RM. MetCon: 15-10-5-10-15 reps of Ring Dips Front rack KB Squats A) Dips by ability-16/12kgoblet squat B) Dips by ability-12/8kg C) Ring Dips- 20/16kg D) 24/16kg E) Strict Ring Dips […]
Strength: Back Squat A) Back Squat 5*5*5RM B+) Back Squat 3*5*90% 5RM MetCon: Perform 4 rounds For Reps in Front Of Running Clock 1min BW Deadlift (scale to ¾ BW/1/2 BW) 1min Box Jumps 60/50cm (step Ups) 1min Cal row 1min V-ups (quality reps only!!) *2 min rest between rounds. Olympic weightlifting WOD 20/7: […]
Strength: Back Squat A) Back Squat 5*5*5RM B+) Back Squat 5*5*90% 5RM. MetCon: For Time 100 Air Squats 50 Box Jumps 60/50cm 100 Sit Ups 150 Double unders Reps can be done in any order. *Ask coach for scaling. Olympic weightlifting WOD 22/6: Snatch complex: Snatch pull + hang snatch + snatch balance + […]