WOD 5/9/18 September 4, 2018/in WOD /by YoniCrossFit 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 /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Yoni /wp-content/uploads/2015/09/cfta-logo3.png Yoni2018-09-04 21:54:472018-09-04 21:54:47WOD 5/9/18
WOD 4/9/18 September 4, 2018/in WOD /by YoniCrossFit WOD Strength: Ring row (deficit/weighted) Find 5RM MetCon: For time: 100m Suitcase carry (R) 50 Double unders 100m Suitcase carry (L) 40 KBS 32/24 100m Suitcase carry (R) 30 T2B 100m Farmer carry (L) Olympic Weightlifting WOD 20 min to establish 1RM C&J Snatch pull 5x5x100 Front squat+backsquat 3×7+13×60%1RM backsquat /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Yoni /wp-content/uploads/2015/09/cfta-logo3.png Yoni2018-09-04 05:51:332018-09-04 05:51:33WOD 4/9/18
WOD 3/9/18 September 2, 2018/in WOD /by YoniCrossFit WOD Strength/Skill: Hand Stand Push Ups Find 5RM by ability: – Pike – Partial ROM HSPU – HSPU (strict) – Deficit HSPU (strict) – Ring HSPU progression – Ring HSPU MetCon: 4RFT 400m run 10 Pushpress 60/42.5 *ask coach for mods /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Yoni /wp-content/uploads/2015/09/cfta-logo3.png Yoni2018-09-02 22:21:352018-09-02 22:21:35WOD 3/9/18
WOD 5/9/18
/in WOD /by YoniCrossFit 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
WOD 4/9/18
/in WOD /by YoniCrossFit WOD
Strength: Ring row (deficit/weighted)
Find 5RM
MetCon: For time:
100m Suitcase carry (R)
50 Double unders
100m Suitcase carry (L)
40 KBS 32/24
100m Suitcase carry (R)
30 T2B
100m Farmer carry (L)
Olympic Weightlifting WOD
20 min to establish 1RM C&J
Snatch pull 5x5x100
Front squat+backsquat 3×7+13×60%1RM backsquat
WOD 3/9/18
/in WOD /by YoniCrossFit WOD
Strength/Skill: Hand Stand Push Ups
Find 5RM by ability:
– Pike
– Partial ROM HSPU
– HSPU (strict)
– Deficit HSPU (strict)
– Ring HSPU progression
– Ring HSPU
MetCon: 4RFT
400m run
10 Pushpress 60/42.5
*ask coach for mods