W.O.D 18/8/18 August 17, 2018/in WOD /by Kaitlyn EggersCrossFit W.O.D Skill/Strength: Complete missed strength, if none missed, practice Kipping K2E/T2B by coaches prescription. MetCon: For time “Filthy 50” 50 Box jump 60/50 50 Jumping pullups 50 AKBS 16/12 50 Walking lunge 50 K2E 50 Pushpress 20/15 50 Back extensions 50 Wallballs 50 Burpees 50 Double unders /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Kaitlyn Eggers /wp-content/uploads/2015/09/cfta-logo3.png Kaitlyn Eggers2018-08-17 16:00:412018-08-16 10:27:21W.O.D 18/8/18
WOD 17/8/18 August 16, 2018/in WOD /by Kaitlyn EggersCrossFit W.O.D Strength: Dips By ability (bench/bar/ring/weighted ring) A) 5x5x80%5RM B) 5x5x80%5RM C) 5x5x80%3RM D) 5x5x80%3RM E) 5x5x80%3RM Base off of weights from tuesday MetCon: for time 21-15-9 Thruster 42.5/30 OTB burpees Endurance W.O.D MetCon: For time 10-10-10,9-9-9…1-1-1 Power Clean ¾ / ½ BW Pushpress ¾ / ½ BW T2B Strength & Accessory W.O.D Strength:Power Clean 6*2*85% 1RM OR establish 1RM Accessory: Ring Push Ups (Deficit by ability: 3*10-15 One arm KB/DB row 3*8-12 (each arm) Weighted Plank 4sets*30-45sec*max weigh /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Kaitlyn Eggers /wp-content/uploads/2015/09/cfta-logo3.png Kaitlyn Eggers2018-08-16 21:00:262018-08-06 13:20:48WOD 17/8/18
WOD 16/8/18 August 15, 2018/in WOD /by Kaitlyn EggersCrossFit W.O.D Strength: Deadlift A) Deadlift 5x5x Weight from elements class B) Deadlift 5x5x90% 5RM C) Deadlift 5x5x90% 5RM D) Deadlift 5x3x90% 3RM E) Deadlift 5x3x80% 1RM Base off of weights from monday last week MetCon: 9 min AMRAP ascending ladder 1-1-1, 2-2-2, 3-3-3..etc Wallwalk T2B Weighted Goblet stepup 24/16 60/50cm Olympic weightlifting W.O.D TNG Power snatch EMOM10 4 reps start at 50% of max snatch add weight each minute by feel (use straps) Beginners EMOM snatch balance ask coach for weight 15 Min to find 1RM cluster 5 attemps to get max reps UB TNG pushjerk @50%-70 of max jerk Front rack Lunge 5×3+3×70% of FS1RM /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Kaitlyn Eggers /wp-content/uploads/2015/09/cfta-logo3.png Kaitlyn Eggers2018-08-15 21:00:102018-08-05 16:39:37WOD 16/8/18
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W.O.D 18/8/18
/in WOD /by Kaitlyn EggersCrossFit W.O.D
Skill/Strength:
Complete missed strength, if none missed, practice Kipping K2E/T2B by coaches prescription.
MetCon: For time
“Filthy 50”
50 Box jump 60/50
50 Jumping pullups
50 AKBS 16/12
50 Walking lunge
50 K2E
50 Pushpress 20/15
50 Back extensions
50 Wallballs
50 Burpees
50 Double unders
WOD 17/8/18
/in WOD /by Kaitlyn EggersCrossFit W.O.D
Strength: Dips By ability (bench/bar/ring/weighted ring)
Base off of weights from tuesday
MetCon: for time
21-15-9
Thruster 42.5/30
OTB burpees
Endurance W.O.D
MetCon: For time
10-10-10,9-9-9…1-1-1
Power Clean ¾ / ½ BW
Pushpress ¾ / ½ BW
T2B
Strength & Accessory W.O.D
Strength:Power Clean 6*2*85% 1RM OR establish 1RM
Accessory:
Ring Push Ups (Deficit by ability: 3*10-15
One arm KB/DB row 3*8-12 (each arm)
Weighted Plank 4sets*30-45sec*max weigh
WOD 16/8/18
/in WOD /by Kaitlyn EggersCrossFit W.O.D
Strength: Deadlift
A) Deadlift 5x5x Weight from elements class
B) Deadlift 5x5x90% 5RM
C) Deadlift 5x5x90% 5RM
D) Deadlift 5x3x90% 3RM
E) Deadlift 5x3x80% 1RM
Base off of weights from monday last week
MetCon: 9 min AMRAP
ascending ladder 1-1-1, 2-2-2, 3-3-3..etc
Wallwalk
T2B
Weighted Goblet stepup 24/16 60/50cm
Olympic weightlifting W.O.D