W.O.D 21/3/18

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

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


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

 

  1. Press Drill – 5×1-5

 

  1.  Straddle stretch 5*45s

Superset with  low crow hold 5×15-30s

 

  1. Shoulder stand – 5*30s

 

  1. Ring push ups  5×8-10

 

  1. Core cashout- by coaches prescription