MetCon: 10min AMRAP 5 Hang Cleans to overhead 10 Over the Box Jumps 60/50cm A) 12/8kg kb B) 30/20kg C) 45/30kg D) 70/45kg
Gymnastics W.O.D
5* HS Hold + 5*30sec hollow body
5-10 minutes walking/free kick up practice
Lever – 5*12s / 5*5 Arch Pull ups
3 Rounds:
10 Shoulder taps (each side)
10 V-ups
10 OHL
10 Tuck-ups
30s Chin up hold
Strength & Accessory W.O.D Skill/Strength: Hang Power Clean Practice MetCon: “D.T.” 5RFT 12 Deadlifts 9 Hang Power Cleans 6 Push Press Rx’d 70/45kg (Scale by technical ability)
WOD 27/8/18
/in WOD /by Kaitlyn EggersCrossFit W.O.D
Strength:
MetCon: 10min AMRAP
5 Hang Cleans to overhead
10 Over the Box Jumps 60/50cm
A) 12/8kg kb
B) 30/20kg
C) 45/30kg
D) 70/45kg
Gymnastics W.O.D
5* HS Hold + 5*30sec hollow body
5-10 minutes walking/free kick up practice
Lever – 5*12s / 5*5 Arch Pull ups
3 Rounds:
10 Shoulder taps (each side)
10 V-ups
10 OHL
10 Tuck-ups
30s Chin up hold
Strength & Accessory W.O.D
Skill/Strength:
Hang Power Clean Practice
MetCon: “D.T.” 5RFT
12 Deadlifts
9 Hang Power Cleans
6 Push Press
Rx’d 70/45kg (Scale by technical ability)
WOD 26/8/18
/in WOD /by Kaitlyn EggersCrossFit W.O.D
Strength: Chinups 5×3-5
by ability:
MetCon: 4RFT
20 OH Walking Lunges (steps)
10 Burpee Broad Jumps
A) 15/5kg Plate
B) 20/10kg Plate
C-E) 25/15kg Plate
W.O.D 25/8/18
/in WOD /by Kaitlyn EggersCrossFit W.O.D
Warmup: Sweet 16 burpees
Skill/Strength:
Complete missed strength, if none missed,Practice Double unders/Triple unders by coaches prescription.
MetCon: “Happy birthday Courtney”
5RFT
15m HS walk
5 Squat Snatches 60/40kg
3 Strict RMU
*Ask coach for scaling options.