WOD 30/8/18 August 29, 2018/in WOD /by Kaitlyn EggersCrossFit W.O.D Strength: A) Deadlift 5x5x Weight from elements class B) Deadlift 5x5x90% 5RM C) Hang Power Clean 6x3x90%3RM D) Squat clean 6x3x80-90% 3RM E) Squat clean 6x3x80-90% 3RM Metcon: 9min AMRAP 5 Deadlifts 7 Burpee Box jumps 9 Wall balls A-B) KBSx2 C) 80/50 D) 100/70 E) 120/95 Olympic weightlifting W.O.D 20 min Est 3RM snatch 20 min to Est 1RM OHS Clean pull 5x3x100% Front squat 1+¼ 5x3x75% /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Kaitlyn Eggers /wp-content/uploads/2015/09/cfta-logo3.png Kaitlyn Eggers2018-08-29 21:03:362018-08-27 08:19:29WOD 30/8/18
WOD 29/8/18 August 28, 2018/in WOD /by Kaitlyn EggersCrossFit W.O.D Strength: Chinups by ability 5×3-5 Ring row Box Chinup Chinup Archer Chinup (rings) 1 arm Chinup MetCon: 5RFT Sprint 100m 10 Burpee pull ups * scale up to burpee RMU or BMU by ability. **Ask coach for scaling options Gymnastics W.O.D 5*HS hold + 5*15-30sec L-sit 5-10 minutes walking/free kick up practice RMU – 5*3 (add weight) / 5*5 FG pull ups / 5*8 FG row 12-15 AMRAP: 10 HSPU 10 Barbell/db bent over rows 30s L-sit 10 Strict Press 10 Deficit ring row Strength & Accessory W.O.D Skill/Strength: Power Snatch MetCon: “Randy” 75 Power Snatches for time Rx’d 35/25kg. /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Kaitlyn Eggers /wp-content/uploads/2015/09/cfta-logo3.png Kaitlyn Eggers2018-08-28 21:01:382018-08-27 08:03:26WOD 29/8/18
WOD 28/8/18 August 27, 2018/in WOD /by Kaitlyn EggersCrossFit W.O.D Strength: Weighted Pushups A) Find 5RM B) Find 5RM C) Find 3RM D) Find 3RM E) Find 3RM Metcon: 30-20-10 Reps of Dips Toes 2 bar Mods by ability: Bench/Bar/Ring/Strict ring Situp/V-up/K2C/T2B/ST2B Cashout (time permiting) 100 winshield wipers Olympic weightlifting W.O.D 3 position clean 3×1+1+1×60% | 3×1+1+1×70% C&J 3×1+3×70% | 3×1+2×80% | 2×1+1×90% Tempo snatch Snatch pull (5 sec up, 1 sec pause, 5sec down) 5x3x60% Good morning 5×5-8x1RM snatch /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Kaitlyn Eggers /wp-content/uploads/2015/09/cfta-logo3.png Kaitlyn Eggers2018-08-27 21:58:542018-08-27 07:00:54WOD 28/8/18
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WOD 30/8/18
/in WOD /by Kaitlyn EggersCrossFit W.O.D
Strength:
Metcon: 9min AMRAP
5 Deadlifts
7 Burpee Box jumps
9 Wall balls
A-B) KBSx2
C) 80/50
D) 100/70
E) 120/95
Olympic weightlifting W.O.D
WOD 29/8/18
/in WOD /by Kaitlyn EggersCrossFit W.O.D
Strength: Chinups by ability 5×3-5
MetCon: 5RFT
Sprint 100m
10 Burpee pull ups
* scale up to burpee RMU or BMU by ability.
**Ask coach for scaling options
Gymnastics W.O.D
5*HS hold + 5*15-30sec L-sit
5-10 minutes walking/free kick up practice
RMU – 5*3 (add weight) / 5*5 FG pull ups / 5*8 FG row
12-15 AMRAP:
10 HSPU
10 Barbell/db bent over rows
30s L-sit
10 Strict Press
10 Deficit ring row
Strength & Accessory W.O.D
Skill/Strength:
Power Snatch
MetCon: “Randy”
75 Power Snatches for time
Rx’d 35/25kg.
WOD 28/8/18
/in WOD /by Kaitlyn EggersCrossFit W.O.D
Strength: Weighted Pushups
Metcon: 30-20-10 Reps of
Dips
Toes 2 bar
Mods by ability:
Bench/Bar/Ring/Strict ring
Situp/V-up/K2C/T2B/ST2B
Cashout (time permiting) 100 winshield wipers
Olympic weightlifting W.O.D