Crossfit W.O.D

Strength:

A) Deadlift 5x5xElements Weight

B) Deadlift Find 5RM

C) Power clean find 3RM

D&E) Squat clean find 1-3RM

 

MetCon: EMOM 16

Even: Max cleans 60/42.5

Odd: Max Double unders

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Strength & Accessory W.O.D

Strength:
Bench Press: 5*85%; 3*90%; +1*95% 3RM (90%1RM) +2.5/5kg
Deadlift: 5*85%; 3*90%; +1*95% 3RM (90%1RM) +2.5/5kg

Accessory:
One arm KB Row (From the floor) 3*10-15
Ring Rows (deficit) 3*10-15

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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 – Lever work – individualized

Accessory work by coaches prescription

4 – Core Cashout