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Tue 9/10 Crossfit W.O.D Skill: Snatch & Ring muscle up MetCon: “Amanda” 9-7-5 Snatch 60/42.5 RMU Modifications Snatch-OHS-GSQ RMU-C2B-Pullup-J.pull-rin row Olympic Weightlifting W.O.D HPS + Drop Snatch 6×3+1×75% C&J 2×2+2×75% 2×2+1×85% 2×1+1×90% 1×1+1×85-95% 1xPR attempt Tempo deficit clean pull 5x3x60% 5sec up 5 sec down
Crossfit W.O.D Today We honor the memory and life achievements of john hancock, a us statesman, revolutionist and the first person to sign the US decleration of independence. john hancock passed away on october 8th 1793. MetCon: “Hancock” 3RFT 26 pullups 48 wallballs 26 Hang power snatch 35/25kg 67 Airsquats 81 Double unders […]
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 WOD Strength: A) Backsquat 5x5xelements wt B) Backsquat 5x5x90%5RM C-D-E) Front rack lunge 5x5x90%5RM MetCon:3 Rounds for time 10 OHLunge 8 HRPU 6 burpees A) Plate 15/5 B) Plate 25/15 Clapping pushup C) Barbell 40/25 HSPU D) Barbell 60/40 DHSPU 25/10 plates. Olympic Weightlifting W.O.D 20 min to find 3 RM Snatch […]
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 Strength: A) Shoulder press 5x5xelements WT B) Shoulder press 5x5x90%5RM C,D,E) Pushpress 6x3x90%3RM MetCon: For time 200m Suitcase carry 32/24 20 HSPU 20 Goblet squat 20 Burpees 20 Ring dips 20 KB swing 200m Suitcase carry Olympic Weightlifting WOD Hang clean (Beg: Clean from blocks) 2x3x75% 3x3x85% 2x2x90% C&J 3×1+3×70% 3×1+2×80% 2×1+1×90% 2×1+1×95% […]
CrossFit WOD Strength: Pullups 5×5 RPE 7/10 (Modify/add weight as needed) Skill: Double unders MetCon: 50-40-30-20-10 DU pushups Olympic Weightlifting WOD Drop snatch 6×3 start at 50% add weight by feel Snatch/hang snatch (Adv/beg) 2x3x75% 2x2x85% 2×1-2×90% 2×1-2×90% 2x1x95-100% Clean pull 8x3x100% Front squat 3x3x80% | 2x2x85% | 1x1x90% | […]
CrossFit WOD Strength/Skill: Hand Stand Push Up All levels perform 8 sets of 3 reps with 5RM exercise from monday. If you missed monday, ask coach how to proceed. Skill: DU/TU MetCon: EMOM 16 Even: 4 KB OHS per side 24/16 ODD: Max Double/Triple unders Olympic Weightlifting WOD Snatch 20 min to […]
CrossFit WOD Strength: Ring row (deficit/weighted) Find 5RM MetCon: For time: 100m Suitcase carry (R) 50 Double unders 100m Suitcase carry (L) 40 KBS 32/24 100m Suitcase carry (R) 30 T2B 100m Farmer carry (L) Olympic Weightlifting WOD 20 min to establish 1RM C&J Snatch pull 5x5x100 Front squat+backsquat 3×7+13×60%1RM backsquat
CrossFit W.O.D Strength: Weighted Pushups A) 5x5x80-90% 5RM B) 5x5x80-90% 5RM C) 5x3x80-90% 3RM D) 5x3x80-90% 3RM E) 5x3x80-90% 3RM MetCon: 5RFT 15 Double unders 10 Toes 2 bar 5 S2OH A) SU-Vups-12/8kg KB B) DU-K2E-30/20kg C) 45/30kg D) UNBROKEN DU – 60/42.5kg Endurance W.O.D MetCon: “Painstorm XII” same as Strength accessory (look below) […]