WOD 20/9/18 September 19, 2018/in WOD /by YoniCrossFit WOD Strength: A) Backsquat 5x5xelements WT B) Backsquat 5x5x90% 5RM C) Backsquat 6x3x90% of 3RM D+E) Backsquat 6x3x80% of 1RM MetCon: “Helen” 3 RFT 400m run 21 AKBS 24/16 12 pullups /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Yoni /wp-content/uploads/2015/09/cfta-logo3.png Yoni2018-09-19 21:09:102018-09-19 21:09:10WOD 20/9/18
WOD 18/9/18 September 17, 2018/in WOD /by YoniCrossFit WOD Partner WOD for time 400m run 100 Deadlift 60/42.5 90 Wallballs 80 Pullups 70 Burpees 60 T2B 50 KBS 32/24 40 HPC 60/42.5 30 pushpress 60/42.5 20 pistols 400m Suitcase carry 32/24 *Ask coach for mods ** one patner works while other partner rests /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Yoni /wp-content/uploads/2015/09/cfta-logo3.png Yoni2018-09-17 23:20:042018-09-17 23:20:04WOD 18/9/18
WOD 17/9/18 September 16, 2018/in WOD /by YoniCrossFit WOD Strength: A) Deadlift 5x5xelements WT B) Deadlift Find 5RM C) Power Clean find 3RM D) Squat Clean find 3RM E) Squat Clean find 1RM MetCon: 21-15-9 Over Head Squat SDHP 200m Run A) Ask coach B) 30/20 C) 42.5/30 D) 50 35 E) 60/42.5 Gymnastics W.O.D 5*HS Hold 5 minutes kick up practice 30 shoulder taps / side Strength & Accessory WOD Strength: Push Press Front Squat 5-5-5-5; (+5)*80% from last set MetCon: Running “Jackie” 1000m run 50 Thrusters 20/15kg 30 Pull Ups /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Yoni /wp-content/uploads/2015/09/cfta-logo3.png Yoni2018-09-16 23:22:232018-09-16 23:22:23WOD 17/9/18
WOD 20/9/18
/in WOD /by YoniCrossFit WOD
Strength:
A) Backsquat 5x5xelements WT
B) Backsquat 5x5x90% 5RM
C) Backsquat 6x3x90% of 3RM
D+E) Backsquat 6x3x80% of 1RM
MetCon: “Helen”
3 RFT
400m run
21 AKBS 24/16
12 pullups
WOD 18/9/18
/in WOD /by YoniCrossFit WOD
Partner WOD for time
400m run
100 Deadlift 60/42.5
90 Wallballs
80 Pullups
70 Burpees
60 T2B
50 KBS 32/24
40 HPC 60/42.5
30 pushpress 60/42.5
20 pistols
400m Suitcase carry 32/24
*Ask coach for mods
** one patner works while other partner rests
WOD 17/9/18
/in WOD /by YoniCrossFit WOD
Strength:
MetCon: 21-15-9
Over Head Squat
SDHP
200m Run
Gymnastics W.O.D
5*HS Hold
5 minutes kick up practice
30 shoulder taps / side
Strength & Accessory WOD
Strength:
Push Press
Front Squat
5-5-5-5; (+5)*80% from last set
MetCon: Running “Jackie”
1000m run
50 Thrusters 20/15kg
30 Pull Ups