CrossFit WOD:

Strength:

A) Deadlift 5x5xElements Weight

B+) Frontsquat 5x5x90% of 5RM from sunday

MetCon: 3RFT

15 Deadlift

15 T2B

 

1. Ask coach
2. 40/30 T2B by ability
3. 70/40 T2B
4. 102.5/ 75 T2B
5. 102.5/75 ST2B

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Strength & Accessory WOD

Strength:
Shoulder Press 3*70% (3RM/90%1RM); 3*80%; +3*90%
Back Squat 3*70% (3RM/90%1RM); 3*80%; +3*90%

Accessory: 
Dumbbell Strict curl to overhead 3*10-15 reps
Close grip push ups 3*10-15 reps (add weight if needed)

 

Weights By Ability

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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.  Straddle stretch 5*45s

Superset with  low crow hold 5×15-30s

 

4. Shoulder stand – 5*30s

 

5. Ring push ups  5×8-10

 

6. Core cashout- by coaches prescription