W.O.D 24/8/18 August 23, 2018/in WOD /by Kaitlyn EggersCrossFit W.O.D Strength: A) Shoulder press 5x5xWeight from elements Class B) Shoulder press 5x5x90%5rm C) Floor Press 6x3x90% 3RM D+E) Floor press 6x3x80% 1RM MetCon: For time 21-15-9 Overhead squat 42./30 Situp *Ask coach for modifications Endurance W.O.D MetCon: 5 RFT 500m row 10+10 KB thruster 24/16 15 pullup 10 T2B Strength & Accessory W.O.D Strength: Power Clean 8*1*90% 1RM OR establish 1RM Accessory: Ring Pull Ups (use bands by ability): 3*8-12 One arm DB snatch 3*8-12 (each arm) Weighted Plank 4sets*30-45sec*max weight /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Kaitlyn Eggers /wp-content/uploads/2015/09/cfta-logo3.png Kaitlyn Eggers2018-08-23 21:00:452018-08-16 10:52:19W.O.D 24/8/18
W.O.D 23/8/18 August 22, 2018/in WOD /by Kaitlyn EggersCrossFit W.O.D Strength: Back Squat A) Backsquat 5x5x Weight from elements class B) Backsquat 5x5x90% 5RM C) Backsquat 5x5x90%5RM D) Backsquat 6x3x90%3RM E) Backsquat 6x3x80%1RM MetCon: 2 Rds for Reps 4min AMRAP 8 Toes 2 Bar 6 Power cleans 60/40 4 Front Squats *rest 2 min between rounds *Ask coach for mods 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 Kaitlyn Eggers /wp-content/uploads/2015/09/cfta-logo3.png Kaitlyn Eggers2018-08-22 21:00:522018-08-16 10:43:32W.O.D 23/8/18
W.O.D 22/8/18 August 21, 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 Skill: Ring muscle up MetCon: For Time 5 RMU 50 Wall Balls 100 DU 50 Wall balls 5 RMU *Ask coach for scaling options. Strength & Accessory W.O.D Strength: KB/DB Floor Press Fat grip deadlift 5-5-5-5; +5*80% (from last set) MetCon: For time 100m FR KB Carry (L) 100m FR KB Carry (R) 100m Suitcase carry (R) 100m Suitcase carry (L) *Every time you pause, pefrorm 10 kb Swings. Use AHAP KB by ability, /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Kaitlyn Eggers /wp-content/uploads/2015/09/cfta-logo3.png Kaitlyn Eggers2018-08-21 21:00:222018-08-16 10:39:43W.O.D 22/8/18
W.O.D 24/8/18
/in WOD /by Kaitlyn EggersCrossFit W.O.D
Strength:
A) Shoulder press 5x5xWeight from elements Class
B) Shoulder press 5x5x90%5rm
C) Floor Press 6x3x90% 3RM
D+E) Floor press 6x3x80% 1RM
MetCon: For time
21-15-9
Overhead squat 42./30
Situp
*Ask coach for modifications
Endurance W.O.D
MetCon: 5 RFT
500m row
10+10 KB thruster 24/16
15 pullup
10 T2B
Strength & Accessory W.O.D
Strength:
Power Clean 8*1*90% 1RM OR establish 1RM
Accessory:
Ring Pull Ups (use bands by ability): 3*8-12
One arm DB snatch 3*8-12 (each arm)
Weighted Plank 4sets*30-45sec*max weight
W.O.D 23/8/18
/in WOD /by Kaitlyn EggersCrossFit W.O.D
Strength: Back Squat
MetCon: 2 Rds for Reps
4min AMRAP
8 Toes 2 Bar
6 Power cleans 60/40
4 Front Squats
*rest 2 min between rounds
*Ask coach for mods
Olympic weightlifting W.O.D
W.O.D 22/8/18
/in WOD /by Kaitlyn EggersCrossFit W.O.D
Strength: Chinups by ability 5×3-5
Skill: Ring muscle up
MetCon: For Time
5 RMU
50 Wall Balls
100 DU
50 Wall balls
5 RMU
*Ask coach for scaling options.
Strength & Accessory W.O.D
Strength:
KB/DB Floor Press
Fat grip deadlift
5-5-5-5; +5*80% (from last set)
MetCon: For time
100m FR KB Carry (L)
100m FR KB Carry (R)
100m Suitcase carry (R)
100m Suitcase carry (L)
*Every time you pause, pefrorm 10 kb Swings. Use AHAP KB by ability,