W.O.D 7/3

/in /by

CrossFit WOD:

Strength:

A) Deadlift 5x5xElements Weight

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

MetCon: “Diane”

21-15-9

Deadlift 102.5/75

HSPU

*Ask coach for modifications


Strength & Accessory WOD

Strength:
Shoulder Press – Establish 3RM
Back Squat – Establish 3RM


Accessory: (Weights by ability)
Ring Push ups 3-4*10-15 reps
One arm Deadlift 3*10-15 (each side)

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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

 

  1. Press Drill – 5×1-5
  2.  Straddle stretch 5*45s

Superset with  low crow hold 5×15-30s

  1. Shoulder stand – 5*30s
  2. Ring push ups  5×8-10
  3. Core cashout- by coaches prescription