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(click on exercise for a video demo) CrossFit W.O.D Strength: Shoulder Press A) Shoulder press 5x5xE.WT B+) Push Press 3-3-3-3-3-3 MetCon: AMRAP 5 Minutes: Max KB Swing 32/24kg. Rest 2 minutes 3 Minutes: Max Wall balls. Rest 1 minutes 1 minute: Max Burpees *Every time you drop the kb and/or Medball – penalty of […]
Crossfit WOD Skill Warm-up: OHS x10 Drop snatch x10 Hang snatch x10 Strength: Shoulder press 5x5xEW Bench press 5x5x90% MetCon: for time 14-12-10 Push press Pistol Ask coach 35/25 42.5/30 50/35 / Weighted pistol 8/4 60/42.5 / Weighted pistol 12/8 Olympic Weightlifting W.O.D Snatch Find 1 RM (30 Min) Pushpress 5-5-3-3-1 Front Squat find 1RM […]
Crossfit WOD Strength: Complete missed strength/ 20 minutes to practice Snatches (ask coach) MetCon: For time: 50 V-ups 50 pullups 50 Lunges 50 Burpees 50 KB push press 20/12 50 Ball slams 50 Goblet squat 20/12 50 Jumping jacks 50 Step ups Order does not matter`
Crossfit W.O.D. 14.6 Strength: A) Shoulder press 5x5xEW B+) Bench press 5x5x90%5RM MetCon: AMRAP 3 Rds of 4 (2+2) minutes work, 1 minute rest – Min 1+2:Max push press 40/25 – Min 3-4: Max Box jump – Min 5: Rest Olympic Weightlifting W.O.D Clean complex: Clean first pull + Clean pull + Hang clean + Front […]
Strength: Overhead Press (Deloading) A) Shoulder Press 5*5*EW B+C) Shoulder Press 5*3*80% 5RM D) Push Press 5*3*80% 3RM E) Push Press 5*3*50-70% 2RM Jerk. MetCon: “Charlotte” 21-15-9 reps of OHS SDHP Rx’d weight: 42.5/30kg *Ask coach for MODs.
Strength: Overhead Press A) Shoulder Press 5*5*EW B+C) Shoulder Press 2*5*95% 5RM; +2*95% 5RM D) Push Press 2*3*95% 3RM; +3*95% 3RM E) Push Jerk 2*2*95% 2RM; +2*95% 2RM MetCon: “Annie” 50-40-30-20-10 reps of Double unders Sit Ups *Ask Coach for MOD.
Strength: Overhead Press A) Shoulder Press 5*5*EW B+C) Shoulder Press 3*5*90% 5RM; 5+*90% 5RM D) Push Press 3*3*90% 3RM; 3+*90% 3RM E) Push Jerk 3*2*90% 2RM; 2+*90% 2RM Skill: HS Practice MetCon: For Reps & Quality In Teams Of 2 Perform 12 min AMRAP P1- HS Hold (By ability: Free/Face to wall/ Back to Wall/ Pike […]
Strength: Overhead Press A) Shoulder Press 5*5*EW B+C) Shoulder Press 4*5*85% 5RM; 5+*85% 5RM D) Push Press 4*3*85% 3RM; 3+*85% 3RM E) Push Jerk 4*2*85% 2RM; 2+*85% 2RM MetCon: 5 RFT 10 Push Ups 20 Sit ups 30 Double unders A) HRPU-Sit ups-SU B) Plyo/HRPU Push ups-sit ups-DU C,D,E) Clapping push ups- sit ups- DU
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: Overhead Press A) Shoulder Press 5*5*EW B+C) Shoulder Press establish 5RM. D) Push Press establish 3RM E) Push Jerk Establish 2RM. MetCon: For Time 15 Shoulder 2 Ovhead 10 Burpees OTB 20 SDLHP 10 Burpees OTB 25 Ring Dips 10 Burpee OTB 20 SDLHP 10 Burpees OTB 15 S2OH A) Ask coach for specific instructions. […]