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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 […]
Crossfit W.O.D 13.6 Strength: A) Back squat 5x5xew B+) Back squat 5x5x90% MetCon: 30-20-10 Wallball Burpees KB swing Hollow rocks * 12 min timecap Strength & Accessory W.O.D – Strict Press – Front Squat 5*(40-60%)-5-5-5; +5*85% (from last set) Accessory: – Bulgarian Split Squats 3*8-12 (each leg) – One arm KB/DB rows 3*10-15 (each […]
Crossfit WOD 12/6 Mobility: Wrist mobility drills Skill Warmup: (with empty barbell) 10 OHS with pause at bottom 10 Snatch balance 10 drop snatch 10 high hang snatch 10 Hang snatch Strength/Skill: Snatch/ Hang snatch (ask coach) work up to heavy triple MetCon: EMOM 16 Even: 3-5 Snatch @ 80% of 3RM weight Odd: 30 Sec […]
Crossfit W.O.D Mobility: Squat mobility Drills Strength: Back squat A) 5x5xew B+) 5x5x90% MetCon: 3 RFT – 50 Double unders – 25 KB swing – 12 HSPU * Ask coach for mods ** 9 min time cap Strength & Accessory W.O.D Strength: Strict Press Front Squat 5*(40-60%)-5-5-5; +5*80% (from last set) MetCon: 7min AMRAP […]
Crossfit WOD Skill: RMU MetCon: for time “Jason” 100 Airsquat 5 RMU 75 Airsquat 10 RMU 50 Airsquat 15 RMU 25 Airsquat 20 RMU Olympic weightlifting WOD Snatch complex: Snatch pull+hang snatch+BTN SN Pushpress/balance+OHS 10 sets add weight each set Hang snatch 4x3x75% | 3x2x85% Clean pull with pause at knee (3 sec) 6x3x90% Front […]
Crossfit WOD Strength: Dips by ability bench/bar/ring/complex 5×5 MetCon: for time: 400m run 20 Wallball 20 HSPU 20 Box jump 20 T2B 20 Calorie Row 20 OH lunge 25/15 400m Run Athlete must start and end with 400m run, stations in middle can be done in any order. Olympic weightlifting WOD 15 min to find […]
Crossfit WOD Mobility: Shoulder Mobility drills MetCon: for time Handstand walk 10m/10 Wall walks 40 KBS 24/16 40 T2B 40 archer pushups 40 DU 40 SDHP 24/16 40 burpees 40 Wallballs Olympic weightlifting WOD High rep OLY practice: 12 min E2MOM 5 TNG power snatch @50% 5×3 UB hang snatch @ 65-75% Clean pull 5x3x100% […]
Crossfit WOD Strength: HSPU progression MetCon: For time 100 KB clean 32/24 150 sit-ups 200 Double Unders Reps can be broken up in any way Olympic weightlifting WOD Power snatch 6x3x70% emphasize speed Hang snatch 4x3x75% | 3x3x80% | 2x2x85% | 2x2x90% Clean pull 2x3x100% | 2x2x110% | 2x2x120% Front squat 3x5x80% | 3x3x85% | […]
Crossfit WOD Strength: Bench dips/Bar dips/ ring dips/ tempo ring dips (5 each direction, by ability) SKILL: kipping on rings Metcon: 12-9-6 RMU Strict HSPUS *ask coach for mods Olympic weightlifting WOD Hang snatch + snatch 3×2+1×80% | 2×1+1×85% | 2×1(snatch)x90-95% Complex: first pull+pull+hang snatch+snatch balance+OHS 15 min to go as heavy as possible Clean […]
Crossfit W.O.D: Skill: Squat clean Beginners (A,B,C): progression Advanced(D&E): work up to heavy single Metcon: For time 21-15-9 Clean (any kind) Pullup Ask coach 40/25 50/35 60/40 70/50 Olympic Weightlifting W.O.D: 1. Clean complex: first pull+C.pull+HC+Cln+Jrk 1+1+2+1+1 7 sets start at 70% add weight by feel (Beginners ask coach which segment to omit) 2. Squat […]