CrossFit  W.O.D

Strength: 

A) Shoulder press 5x5xWeight from elements Class

B) Shoulder press 5x5x90%5rm

C) Floor Press 6x3x90% 3RM

D+E) Floor press 6x3x80% 1RM

 

MetCon: For time

21-15-9

Overhead squat 42./30

Situp

 

*Ask coach for modifications

 

Endurance W.O.D

MetCon: 5 RFT

500m row

10+10 KB thruster 24/16

15 pullup

10 T2B

 

Strength & Accessory W.O.D

Strength:
Power Clean 8*1*90% 1RM OR establish 1RM

Accessory:
Ring Pull Ups (use bands by ability): 3*8-12
One arm DB snatch 3*8-12 (each arm)
Weighted Plank 4sets*30-45sec*max weight