Crossfit W.O.D:

Strength:

A) Shoulder press 5x5xElements Weight

B) Shoulder press Find 5RM

C+) Pushpress Find 3RM

 

MetCon: partner WOD

P-1 Plank

P-2 Work

100 HSPU (by ability-pike,mod ROM, HSPU,DHSPU,RHSPU)

100 Double unders

100 Wallball Situps (done together)

*Alternate freely

** ask coach for modifications

Cashout: 3 Sets of max time hang on pullup bar

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Strength & Accessory W.O.D:

Strength:
Shoulder Press 5*75%; 5*80%; +5*85% 3RM (90%1RM) +2.5/5kg
Back Squat 5*75%; 5*80%; +5*85% 3RM (90%1RM) +2.5/5kg

Accessory: Reps by ability
50/70/100

Dips (bench/bar/ring)

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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 – RMU work – individualized

Accessory work by coaches prescription (assuming extra pyshing and pulling)

4 – Core Cashout