W.O.D 21/8/18 August 20, 2018/in WOD /by Kaitlyn EggersCrossFit W.O.D Strength: A) Shoulder Press 5x5xWeight from elements class B) Shoulder Press find 5RM C) Floor Press find 3RM D+E) Floor Press Find 1RM MetCon: 3 Rounds for time & Reps 400m RUN Max reps unbroken push press A) 20/15kg B) 30/20kg C) 45/30kg D) 60/42.5kg Olympic weightlifting W.O.D Clean 3x3x70% | 2x3x80% | 1x2x85% | 2x1x90% | 1x1x95% Pushpress from racks 6x4x65%(C&J) Snatch pull 6x3x90% Backsquat 6x3x75% /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Kaitlyn Eggers /wp-content/uploads/2015/09/cfta-logo3.png Kaitlyn Eggers2018-08-20 21:00:362018-08-16 10:36:12W.O.D 21/8/18
W.O.D 20/8/18 August 19, 2018/in WOD /by Kaitlyn EggersCrossFit W.O.D Strength: Deadlift A) Deadlift 5x5x Weight from elements class B) Deadlift Find 5RM (+2.5 kg) 5RM C) Hang power clean Find 3RM D) Squat Clean Find 3RM E) Squat Clean Find 3RM MetCon: For time 50 Box Jumps 60/50cm 100 Air Squats 200 Double unders Strength & Accessory W.O.D Strength: KB/DB Strict Press Barbell Good Mornings 5-5-5-5; +5*80% (from last set) MetCon: Deadlift (BW) 2-4-6-8-10 *200m run between each set. Gymnastics W.O.D 5* HS Hold + 5*30sec hollow body Lever – 5*12s / 5*5 Arch Pull ups 50 QUALITY shoulder taps, then: 3 rounds for quality, cut down reps as needed: 10 Pull ups 30sec ring support 10 HSPU / Pike 10 1 arm OHS 30sec plank (add weight) /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Kaitlyn Eggers /wp-content/uploads/2015/09/cfta-logo3.png Kaitlyn Eggers2018-08-19 21:00:512018-08-19 22:13:52W.O.D 20/8/18
W.O.D 19/8/18 August 18, 2018/in WOD /by Kaitlyn EggersCrossFit W.O.D Strength: Chinups 5×3-5 by ability: Ring row Box Chinup Chinup Archer Chinup (rings) 1 arm Chinup MetCon: Partner WOD 15 min AMRAP 20 Thrusters 42.5/30kg 30 Toes 2 Bar 40 Jump lunge *Alternate freely between partners /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Kaitlyn Eggers /wp-content/uploads/2015/09/cfta-logo3.png Kaitlyn Eggers2018-08-18 17:27:442018-08-16 10:29:32W.O.D 19/8/18
W.O.D 21/8/18
/in WOD /by Kaitlyn EggersCrossFit W.O.D
Strength:
A) Shoulder Press 5x5xWeight from elements class
B) Shoulder Press find 5RM
C) Floor Press find 3RM
D+E) Floor Press Find 1RM
MetCon: 3 Rounds for time & Reps
400m RUN
Max reps unbroken push press
A) 20/15kg
B) 30/20kg
C) 45/30kg
D) 60/42.5kg
Olympic weightlifting W.O.D
W.O.D 20/8/18
/in WOD /by Kaitlyn EggersCrossFit W.O.D
Strength: Deadlift
MetCon: For time
50 Box Jumps 60/50cm
100 Air Squats
200 Double unders
Strength & Accessory W.O.D
Strength:
KB/DB Strict Press
Barbell Good Mornings
5-5-5-5; +5*80% (from last set)
MetCon:
Deadlift (BW) 2-4-6-8-10
*200m run between each set.
Gymnastics W.O.D
5* HS Hold + 5*30sec hollow body
Lever – 5*12s / 5*5 Arch Pull ups
50 QUALITY shoulder taps, then:
3 rounds for quality, cut down reps as needed:
10 Pull ups
30sec ring support
10 HSPU / Pike
10 1 arm OHS
30sec plank (add weight)
W.O.D 19/8/18
/in WOD /by Kaitlyn EggersCrossFit W.O.D
Strength: Chinups 5×3-5
by ability:
MetCon: Partner WOD
15 min AMRAP
20 Thrusters 42.5/30kg
30 Toes 2 Bar
40 Jump lunge
*Alternate freely between partners