Daily WOD

WOD 13/10/18

October 13, 2018/in WOD /by Kaitlyn Eggers

Crossfit W.O.D

Skill: Ring Muscle up

MetCon: for time

7-5-3

RMU

OHSx3 (21-15-9)

*ask coach for weights and scalling

WOD 12/11/18

October 11, 2018/in WOD /by Kaitlyn Eggers

Crossfit W.O.D

Strength:

A) Backsquat 5x5xE.WT

B) Backsquat Find 5RM

C-D-E) Front squat find 3RM

Skill: Squat Clean

MetCon: 4 Rounds For time

10 T2B

Ask coach
30-40/20-30Kg
40-50/30-40Kg
60-70/40-45Kg
70-80/50Kg

Strength Accessory W.O.D

Strength

Floor press: 5-5-5-5; (+5)*80% From last set

MetCon: 15-12-9-6-3 Reps of

Deadlift (BW)

Over the box jumps 60/50cm

*rest 30 sec between sets

Endurance W.O.D

5 rounds for time of:

30 kettlebell snatch, 24/16kg

30 Butterfly sit-ups

30 SDHP 24/16kg

30 knees-to-elbows

WOD 11/10/18

October 11, 2018/in WOD /by Kaitlyn Eggers

Crossfit W.O.D

Strength: Weighted plank- sets of 45 sec AHAP

5 sets total

MetCon: 3 RFT

100m Suitcase carry 32/24

21 Air squats

7 BMU / 15 pullup (by ability)

9 Burpee box jump

ask coach for mods

Olympic Weightlifting W.O.D

TNG PC 6 sets @ 50% | 55% | 60% | 65% | 70%
TNG Jerk from racks 6×3 60-70% NO FAILURES
Back squat 6x3x80%