CrossFit WOD

Strength:

A) Backsquat 5x5xElements weight

B) Backsquat 5x5x90% 5RM

C) Front rack lunge 5×3+3x5RM from last week

D+E) Front rack lunge 5×3+3×85% 3RM

 

MetCon: Half  “Mary”

10 min AMRAP

5 HSPU

10 pistols

15 pullups

 

*Ask coach for modifications

 

Gymnastics W.O.D

5*HS Hold

5 minutes kick up practice

25 shoulder taps / side

 

Lever Holds – 5*12s

5*3 weighted Pull ups

 

3*10 Rows

3*10 T2B

3*10 Deficit Ring Rows

Strength & Accessory WOD

Strength:
Floor Press
Hall Pulls

5-5-5-5- (+5)*80% From Last set

MetCon: 21-15-9-15-21
Clapping/Plyo Push ups
KB Sumo DL high pullls 32/24kg