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Crossfit W.O.D: Strength: Dips (bench/weighted bench/bar/rings) Find 5RM MetCon: “the ten plagues” 3 RFT 10 Wallwalks 10 KB swing 24/16 10 chinup 10 Box jumps 60/50 10 Wallballs 10 Diamond pushups 10 KB Overhead squat 24/16 10 V-UP 10 OH lunge 25/15 Perform 1 turkish get-up per side between each station 24/16 Olympic Weightlifting W.O.D: Hang clean […]
CrossFit WOD Skill: Turkish getup Establish 1RM MetCon: Partner WOD P-1 Work P-2 Rest 400m Farmer carry 70 T2B 70 HRPU 400m Farmer carry Olympic weightlifting WOD Squat clean 25 min work up to heavy single TNG jerk from racks 3x5x70% | 2x3x75% Snatch Pull 3x3x100% | 3x2x110% Back squat 1x3x80% | 1x2x85% | 1x1x90% […]
CrossFit WOD: Strength: A) Shoulder press 5x5xElements weight B+) Shoulder press 5x5x90% of 5RM from monday Metcon: 12 minute ascending ladder 1-1, 2-2, 3-3… Snatch (any kind) 35/20 Pullup Olympic Weightlifting W.O.D: Out of breath C&J: 25 min work up to heavy single, perform 5 burpees before each set TNG pushpress 5x5x50-60% OHL work […]
CrossFit WOD: Skill: Snatch MetCon: For time 21-15-9 Snatch Pullup A) SDHP + pullups by ability B) 30/20 C) 42.5/30 D) 50/35 E) 60/42.5 ————————– Olympic weightlifting WOD: Power clean+Push Jerk 2×3+3×70% | 2×2+2×75% | 3×1+1×80% Snatch pull 8x3x100 Front squat+Backsquat 3×7+3×60%BS1RM ———————- Endurance W.O.D: “Randy Meets Karen Meets (G.I.) Jane” 75 […]
CrossFit WOD: Skill: OHS mobility drills MetCon: For time 21-15-9 OHS V-ups Goblet squat- weight by ability 20/15 40/25 50/30 60/35 Olympic weightlifting W.O.D: Hang clean – 6×3 UB HC @70-80% Pushpress 5 attempts to perform 10 UB pushpress with the following weights M-42.5-50-60-70-80 W-25-30-35-40-42.5 *Ask coach to perscribe specific weights ** if you […]
CrossFit WOD: Skill: kipping pullup practice MetCon: For time 30-20-10 -C2B pullup –HRPU –Front Squat 40/25 Strength & Accessory WOD: Skill: Clean2Overhead Practice. MetCon: “D.T.” 5RFT 12 Deadlifts 9 Hang Power Cleans 6 Push jerks Rx’d 70/50kg *Ask coach for MOD. Endurance W.O.D: MetCon: Partner WOD, For time P-1 work P-2 Rest 100 KBS 24/16 […]
CrossFit WOD: Skill: kipping ring dips MetCon: 5 RFT -400m run – 10-25 Ring dips* * Scale Type/Amount of dips per round by ability (ask coach) Olympic weightlifting W.O.D: Snatch (no straps!) 2x3x70% | 3x3x80% | 2x2x90% Clean & jerk 2×2+2×70% | 2×2+1×80% | 2×1+1×90% Snatch pull 4x4x100% Back squat 3x3x75% 3x2x85% […]
CrossFit WOD: Skill: kipping pullup MetCon: for time: 100 pullups EMOM perform 3 burpees Cashout: Tabata pushpress 30/20kg Olympic weightlifting W.O.D: Find 1 RM squat clean (25 min) Push jerk 5x5x60% (TNG) Good morning 5x8x80-100% 1RM snatch Backsquat 6x3x80% Endurance W.O.D: MetCon: “R.J” 5 Rounds For time -800m run -5 rope climbs (15 […]
CrossFit WOD: Strength: Press A) Shoulder Press 5*5*EW B+) Floor Press Establish 5RM. Skill: Clean to Overhead. MetCon: OPEN 13.4 https://www.youtube.com/watch?v=hLlqAnr_U9Y AMRAP in 7 minutes 3 Clean-and-Jerks (60/42.5 kg) 3 Toes-to-Bars 6 Clean-and-Jerks 6 Toes-to-Bars 9 Clean-and-Jerks 9 Toes-to-Bars 12 Clean-and-Jerks 12 Toes-to-Bars If athlete completes the round of 12, go on to 15. Complete […]
Mobility: “Upper Body” Mobility Routine. MetCon: For time 1k Run 1mile Row Endurance: 6 minutes of Double Unders 6 minutes of Clean and Push Jerk (42.5/30) 5 minutes of Double unders 5 minutes of Clean and Push jerk 3 minutes of Double unders 3 mintutes of Clean and Push jerk 1 minute of […]