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CrossFit WOD Strength: Squat A) Backsquat 5x5x Weight from elements class B) Backsquat 5x5x90%5RM C) Front squat 6x3x90% 3RM D) Front squat 6x3x90% 3RM E) Front squat 6x3x80% 1RM MetCon: Partner Wod for time P-1 work P-2 rest 100 Box jump 100 Situps 100 OHS 42.5/30 *alternate freely ** Partners use same weights […]
CrossFit WOD Strength: Press A) Shoulder Press 5x5xWeight from elements class B) Shoulder Press find 5RM C) Pushpress find 3RM D+E) Pushpress Find 1RM MetCon: 9 min AMRAP ladder 1-1,2-2,3-3.. Pullup Goblet squat 32/24 *ask coach for mods Olympic weightlifting W.O.D Snatch 3x3x75% | 3x2x85% (beginners overhead squat 6×3) Clean with pause at […]
MetCon: Ten rounds For time: 5 Thruster 50/30kg 10 Kipping Pull-ups 100 meter Sprint Rest 1 minute *Bring A watch to measure the rest time. Olympic Weightlifting W.O.D Establish 1RM Snatch Establish 1RM C&J Establish 1RM deadlift
CrossFit W.O.D: Strength: Chin Ups by ability One Arm Chin Up / Archer / Strict chin up / Partial ROM/ Ring row 5x ME (3-5 reps) MetCon: Partner Wod – P-1 run stairs P-2 AMRAP of 3 burpees 6 T2B 9 G2OH 20/10 Olympic Weightlifting W.O.D Snatch 2x3x70% | 2x2x80% | 1x1x85% | 1x1x90% […]
MetCon: Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by […]
Strength Backsquat 5x5xE.WT Backsquat 5x5x90%5RM Front squat 5*3 reps MetCon: 40-30-20-10-20-30-40 Of double unders Perform 10 goblet squat between sets 24/16kg Olympic Weightlifting W.O.D Power snatch 3x3x70-75% | 3x2x80-85% C&J 3×3+2×70% | 3×2+1×80% Snatch pull 5x4x90% Front squat 5x3x85%
CrossFit W.O.D: Strength: Strict pull ups 6×3 MetCon: 3 Minute AMRAP: Toes to bar Rest 1 minutes 3 minute AMRAP: Burpees Rest 1 minutes 3 Minute AMRAP: Goblet squat 32/24kg 1 minute rest 3 minute sit ups Strength & Accessory W.O.D: Strength: Bench Press Snatch Grip Deadlift 5-5-5-5; +5*85% (from last set) Accessory: […]
CrossFit W.O.D: Strength: Backsquat 5×5 @ E.WT Find 20 rm Back squat Skill: Overhead squat MetCon: “Karen” 150 Wall balls *12 minute time cap (performed in athletes-judges setting!) Olympic Weightlifting W.O.D: TNG power snatch 5-5-5-5-5-5 OHS Ladder E2MOM 3 reps 40-50-60-70-80-90/15-25-35-45-55-65 Tempo clean pull (5sec) 7x3x60% Split press 4x4x90% 5RM Shoulder press
Crossfit W.O.D Skill: Turkish get up MetCon: Partner chipper: 100 KB swing 100 One-Legged Jump Rope 100 KB push press 100 One-Legged Jump Rope 100 KB swing KB weight – 24/16kg Olympic Weightlifting W.O.D Snatch 3x3x80% | 3x3x80% | 2x2x90% Snatch balance work up to heavy single Clean pull 5x3x105%l 1¼ […]
(Click on exercise for video demonstration) Crossfit W.O.D Strength: Pull Ups. 5×5 (Add weight as needed) MetCon: EMOM 20 Even – 7 Ring push ups Odd – 7 Box jumps Strength & Accessory W.O.D Strength: Bench Press Snatch Grip Deadlift 5-5-5-5; +5*80% (from last set) MetCon: 21-15-9 Clapping/plyo Push Ups KB Swings (AHAP) […]