Crossfit W.O.D:

Strength:

A) Shoulder press 5x5xElements Weight

B) Shoulder press Find 5RM

C+) Pushpress Find 3RM

 

MetCon: For time

21-15-9

Ring dips

Burpees

KB Hang SDHP

*Ask coach for weights and modifications

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Strength & Accessory W.O.D:

Strength:
Shoulder Press 3*5*70% 3RM (90%1RM)
Back Squat 3*5*70% 3RM (90%1RM)

MetCon: 5RFR

2min AMRAPs

5 Pull Ups (ring)
7 Push ups (Clapping/ Plyo)
9 Jumpin Lunges
* 1 min Rest between rounds

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Gymnastics W.O.D:

1 – Handstands: 5*ME Holds

5-10minutes walking practice / obstacles

2 – Press Drill – 5*1-5

5*5-8 HSPU variations

5*5-8 Feet Slides

3 – RMU work – individualized

Accessory work by coaches prescription (assuming extra pyshing and pulling)

4 – Core Cashout