WOD 4/10/18 October 3, 2018/in WOD /by YoniCrossFit WOD Strength: A) Backsquat 5x5xelements wt B) Backsquat 5x5x90%5RM C-D-E) Front rack lunge 5x5x90%5RM MetCon:3 Rounds for time 10 OHLunge 8 HRPU 6 burpees A) Plate 15/5 B) Plate 25/15 Clapping pushup C) Barbell 40/25 HSPU D) Barbell 60/40 DHSPU 25/10 plates. Olympic Weightlifting W.O.D 20 min to find 3 RM Snatch Power clean & Power jerk 6×1+4×60-70% OHS 15 min to find 3RM Split press 5x5x85% 5RM shoulder press Hang clean pull 5x5x100% /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Yoni /wp-content/uploads/2015/09/cfta-logo3.png Yoni2018-10-03 23:34:292018-10-03 23:34:29WOD 4/10/18
WOD 3/10/18 October 2, 2018/in WOD /by Kaitlyn EggersCrossfit W.O.D Strength: Barbell Push A) Shoulder press 5×5 elements weight B) Shoulder Press Find 5RM C) Pushpress Find 3 RM D,E) Jerk From Racks Find 1RM Skill: Hang Cluster MetCon: 10 min AMRAP: 10 Pullup 5 Hang Cluster A) Pullup – Thruster 25/15kg B) Pullup – Thruster 40/25 C) 5 BMU/5 pullup – Hang cluster 40/25kg D+) 10 BMU /3BMU- Hang Cluster 60/40kg Strength & Accessory W.O.D Strength: Pushpress: 3-3-3-3; 3+x80% of last set Hall Pulls: 3-3-3-3; 3+x80% of last set Accessory: one arm DB/KB row 3-4×10-15 banded pushups 3-4×10-15 /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Kaitlyn Eggers /wp-content/uploads/2015/09/cfta-logo3.png Kaitlyn Eggers2018-10-02 21:50:332018-10-02 22:31:14WOD 3/10/18
WOD 2/10/18 October 1, 2018/in WOD /by YoniCrossfit W.O.D Skill: False grip hang Strength: Gymnastic Pull & Push By Abillity Ring Row + Box/Bar dips 5xME 5×5 False grip ring chinup + Ring Dips (Add Weight to both if possible) 5×5 Strict RMU (add Weight if possible) Advanced gymnastics pull-ask coach MetCon: 4 Rounds for time 400m RUN 10 Ring dips 15 KB Swing A) HRPU 16/12Kg KB B) Ring pushup 24/16 KgC) Ring Dips, RKBS 32/24 Kg D+) 10 KG Weighted Vest- Ring Dips-American Swing 32/24 /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Yoni /wp-content/uploads/2015/09/cfta-logo3.png Yoni2018-10-01 21:13:062018-10-01 21:13:06WOD 2/10/18
Scroll to top
WOD 4/10/18
/in WOD /by YoniCrossFit WOD
Strength:
A) Backsquat 5x5xelements wt
B) Backsquat 5x5x90%5RM
C-D-E) Front rack lunge 5x5x90%5RM
MetCon:3 Rounds for time
10 OHLunge
8 HRPU
6 burpees
A) Plate 15/5
B) Plate 25/15 Clapping pushup
C) Barbell 40/25 HSPU
D) Barbell 60/40 DHSPU 25/10 plates.
Olympic Weightlifting W.O.D
WOD 3/10/18
/in WOD /by Kaitlyn EggersCrossfit W.O.D
Strength: Barbell Push
A) Shoulder press 5×5 elements weight
B) Shoulder Press Find 5RM
C) Pushpress Find 3 RM
D,E) Jerk From Racks Find 1RM
Skill: Hang Cluster
MetCon: 10 min AMRAP:
10 Pullup
5 Hang Cluster
A) Pullup – Thruster 25/15kg
B) Pullup – Thruster 40/25
C) 5 BMU/5 pullup – Hang cluster 40/25kg
D+) 10 BMU /3BMU- Hang Cluster 60/40kg
Strength & Accessory W.O.D
Strength:
Pushpress: 3-3-3-3; 3+x80% of last set
Hall Pulls: 3-3-3-3; 3+x80% of last set
Accessory:
one arm DB/KB row 3-4×10-15
banded pushups 3-4×10-15
WOD 2/10/18
/in WOD /by YoniCrossfit W.O.D
Skill: False grip hang
Strength: Gymnastic Pull & Push
By Abillity
MetCon: 4 Rounds for time
400m RUN
10 Ring dips
15 KB Swing
A) HRPU 16/12Kg KB
B) Ring pushup 24/16 KgC) Ring Dips, RKBS 32/24 Kg
D+) 10 KG Weighted Vest- Ring Dips-American Swing 32/24