Crossfit WOD

Strength:

A) Deadlift 5x5xelements WT

B) DeadliftFind 5RM

C) Deadlift find 3RM

D-E) Deadlift Find 1RM

 

MetCon: 9 min AMRAP

• 3 Burpees
• 6 Overhead Lunge 40/20
• 9 Wallballs

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Strength & Accessory WOD

Strength:
Bench Press
Deadlift
Establish 1RM/3RM

Accessory:
Barbell Row (pendlay row) 3*5
Weighted Plank 4*30-45sec*Max weight

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Gymnastics

*Handstand Holds – 5xMax Effort

*5-10 minutes walking/obstacle course practice

*Handstand Press – 5*3-5

*Lever work – 5*3-5

**Accessory straight arm work / Core by coaches prescription