* Modify weight as needed, for ring rows, raise legs on box and add weighted vest as needed.
Strength & Accessory W.O.D Strength: Bench Press 5-5-5-5; +5*80% (from last set) Deadlift 5-5-5-5; +5*80% (from last set) MetCon:21-15-9-15-21 reps of Hang high Pulls Push Press Back Squats *Use 20/15kg Bar
Push Press 5-5-5-5; +5*80% (from last set) Front Squat 5-5-5-5; +5*80% (from last set) MetCon: 12 min EMOM – even min 10 Clapping/Plyo Push Ups – Odd min 10 FR KB/DB walking Lunges
WOD 15/8/18
/in WOD /by Kaitlyn EggersCrossFit W.O.D
Strength: Chinups by ability 5×3-5
MetCon: 10 min EMOM
Even: Max inverted ring rows
Odd: Max AKBS 24/16
* Modify weight as needed, for ring rows, raise legs on box and add weighted vest as needed.
Strength & Accessory W.O.D
Strength:
Bench Press 5-5-5-5; +5*80% (from last set)
Deadlift 5-5-5-5; +5*80% (from last set)
MetCon: 21-15-9-15-21 reps of
Hang high Pulls
Push Press
Back Squats
*Use 20/15kg Bar
WOD 14/8/18
/in WOD /by Kaitlyn EggersCrossFit W.O.D
Strength: Dips by ability (Bench/bar/ring/weighted ring)
A) Find 5RM
B) Find 5RM
C) Find 3RM
D) Find 3RM
E) Find 3RM
MetCon: 12 min AMRAP
7 S2OH 50/35
7 HSPU
200m run
*Ask coach for mods
Olympic weightlifting W.O.D
WOD 13/8/18
/in WOD /by Kaitlyn EggersCrossFit W.O.D
Strength: Squat
A) Back squat 5x5x Weight from elements class
B) Back squat Find 5RM
C) Back squat Find 5RM
D) Back squat Find 3RM
E) Back squat Find 1RM
Skill: Squat clean review
MetCon: For time 12-10-8-6-4-2
Squat clean
Pullup
Strength & Accessory W.O.D
Strength:
Push Press 5-5-5-5; +5*80% (from last set)
Front Squat 5-5-5-5; +5*80% (from last set)
MetCon: 12 min EMOM
– even min 10 Clapping/Plyo Push Ups
– Odd min 10 FR KB/DB walking Lunges