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Crossfit W.O.D Skill: Ring muscle up transition Strength: Gymnastic Pull By Ability- one of the following -Ring Row 5xME -False grip ring chinup 5x5xRPE8 (Add Weight if needed) -Strict RMU 5×5 (add Weight if possible) -Advanced gymnastics pull-ask coach MetCon: For time 100 T2B EMOM 4 pistols A) 75 K2E- EMOM 5 Airsquat/G-squat B) […]
Crossfit W.O.D Strength: Barbell Push A) Shoulder press 5×5 elements weight B) Shoulder Press Find 5RM C) Pushpress Find 3 RM D,E) Jerk From Racks Find 1RM Skill: Hang Cluster MetCon: 10 min AMRAP: 10 Pullup 5 Hang Cluster A) Pullup – Thruster 25/15kg B) Pullup – Thruster 40/25 C) 5 BMU/5 pullup – Hang cluster […]
CrossFit WOD Skill: Squat Snatch MetCon: 5 Rds For time 5 Squat snatch 10 pullups A) Ask coach for specific instruction B) any snatch (hang/power etc) C) Squat snatch 50/30 D) 60/35 – 5 BMU/C2B E) 60/40 – 5 BMU/3BMU Endurance WOD MetCon: 30 min Partner WOD P-1 row 500m P-2 AMRAP 5 […]
CrossFit WOD Skill: Kipping pullup MetCon: “Chelsea” EMOM 30 5 pullups 10 pushups 15 Airsquat *Modify number of reps / movements by coaches prescription (you should finish each round in appx 45-50 seconds)
CrossFit WOD Strength: A) Shoulder press 5x5xelements WT B) Shoulder press 5x5x90%5RM C-D-E) Bench press 5x5x90%5RM MetCon: EMOM 10 Even: 5 RHSPU (DHSPU/HSPU/Pike/Pushup/ Knee pushup) Odd: Max Triple unders (Double unders / Single unders) *Ask coach for modifications Endurance WOD MetCon: “Kalsu” For time: 100 Thruster 60/42.5 *EMOM perform 5 burpees ** 35 […]
CrossFit WOD Strength: A) Backsquat 5x5xelements WT B) Backsquat 5x5x90% 5RM C) Backsquat 6x3x90% of 3RM D+E) Backsquat 6x3x80% of 1RM MetCon: “Helen” 3 RFT 400m run 21 AKBS 24/16 12 pullups
CrossFit WOD Partner WOD for time 400m run 100 Deadlift 60/42.5 90 Wallballs 80 Pullups 70 Burpees 60 T2B 50 KBS 32/24 40 HPC 60/42.5 30 pushpress 60/42.5 20 pistols 400m Suitcase carry 32/24 *Ask coach for mods ** one patner works while other partner rests
CrossFit WOD Strength: A) Deadlift 5x5xelements WT B) Deadlift Find 5RM C) Power Clean find 3RM D) Squat Clean find 3RM E) Squat Clean find 1RM MetCon: 21-15-9 Over Head Squat SDHP 200m Run A) Ask coach B) 30/20 C) 42.5/30 D) 50 35 E) 60/42.5 Gymnastics W.O.D 5*HS Hold 5 minutes kick up […]
CrossFit WOD MetCon: For time 21 T2B 21 Thrusters 42.5/30 21 pullups 21 burpees 15 T2B 15 thrusters 15 Pullups 15 burpees 15 T2B 9 thrusters 9 pullups 9 burpees Ask coach for modificaions
CrossFit WOD Strength/Skill: Handstand pushups All levels perform 8 sets of 3 reps with 5RM exercise from last week. MetCon: 3 Rounds For time 20 Wallball 10 pullup 5 HPC 70/50 Endurance WOD MetCon: For time 10-9-8..3-2-1 HSPU T2B Box jump Pullup Deadlift 100/75 Strength & Accessory WOD “Bear Complex” 5 Rounds […]