Daily WOD

W.O.D 9/8/18

August 8, 2018/in WOD /by Kaitlyn Eggers

CrossFit WOD

Strength: Squat

A) Backsquat 5x5x Weight from elements class

B) Backsquat 5x5x90%5RM

C) Front squat 6x3x90% 3RM

D) Front squat 6x3x90% 3RM

E) Front squat 6x3x80% 1RM

MetCon: Partner Wod for time

P-1 work

P-2 rest

100 OHS 42.5/30

*alternate freely

** Partners use same weights and boxes

*** ask coach for mods

Olympic weightlifting W.O.D

3 position snatch (top to bottom) 5 sets @70%
Snatch with tempo first pull 3x3x75% | 3x2x80% | 2x2x85%
Clean 2x3x80% | 2x2x90% | 2x1x95%
Clean pull 4x3x100%
Front squat 3x3x75% | 3x2x85% | 1x1x90%

W.O.D 8/8/18

August 7, 2018/in WOD /by Kaitlyn Eggers

CrossFit WOD

Strength: Chinups by ability 5×3-5

MetCon: “JT”

21-15-9

*Ask coach for mods

W.O.D 7/8/18

August 6, 2018/in WOD /by Kaitlyn Eggers

CrossFit WOD

Strength: Press

A) Shoulder Press 5x5xWeight from elements class

B) Shoulder Press find 5RM

C) Pushpress find 3RM

D+E) Pushpress Find 1RM

MetCon: 9 min AMRAP ladder 1-1,2-2,3-3..

Goblet squat 32/24

*ask coach for mods

Olympic weightlifting W.O.D

Snatch 3x3x75% | 3x2x85% (beginners overhead squat 6×3)
Clean with pause at knee 3x3x75% | 3x3x85%
Jerk from racks (beginners pushpress with pause at dip) 4x3x75% | 3x3x80% | 2x2x85%
Backsquat+ front squat 3×7+13×65% of backsquat