CrossFit WOD:

Strength:

A) Shoulder press 5x5xElements Weight

B+) Shoulder Press find 5RM (+1-2.5kg from last week)

 

MetCon: For time

30-20-10

Burpee

Ringdips

Pistols

 

*ask coach for modification

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Strength & Accessory WOD:

Strength:
Bench Press 5*65%(3RM/90%1RM); 5*75%; +5*85%
Deadlift 5*65%(3RM/90%1RM); 5*75%; +5*85%

Accessory: Weights/reps by ability
Rope Climbs  10/15/20

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Gymnastics WOD:

1. Handstands:

1. 5 sets: Handstand holds by ability.
2. 5-10 minutes Handstand walking practice.
3. Accessory handstand work by coach’s prescription

 

2. Press Drill – 5×1-5

 

3. Pike stretch 5×45 Seconds  superset with “courtneys question mark drill” 5×5

 

4. Planche

1. Planche holds – 60s or 5x30seconds
2. 5×5-8 planche push ups

 

5.Core cashout- by coaches prescription