CrossFit  W.O.D

Strength: Deadlift

1. A) Deadlift 5x5x Weight from elements class
2. B) Deadlift Find 5RM (+2.5 kg) 5RM
3. C) Hang power clean Find 3RM
4. D) Squat Clean Find 3RM
5. E) Squat Clean Find 3RM

 

MetCon: For time
50 Box Jumps 60/50cm
100 Air Squats
200 Double unders

Strength & Accessory W.O.D

Strength:
KB/DB Strict Press
Barbell Good Mornings

5-5-5-5; +5*80% (from last set)

MetCon:
Deadlift (BW) 2-4-6-8-10
*200m run between each set.

 

Gymnastics  W.O.D

5* HS Hold + 5*30sec hollow body

Lever – 5*12s / 5*5 Arch Pull ups

50 QUALITY shoulder taps, then:

3 rounds for quality, cut down reps as needed:

10 Pull ups

30sec ring support

10 HSPU / Pike

10 1 arm OHS

30sec plank (add weight)