All levels: Back squat 5×5 (Tempo – 3 second up/bottom and down)
Skill:
False grip on rings
MetCon:
MetCon: “Jell-o”
5 rounds:
10 Front rack KB lunges 24/16kg
20 HR Push ups
10 Jumping lunges
Endurance W.O.D
For time
50-40-30-20-10
KBS
DU
Knee to elbows
Pushup
400m run
Strength & Accessory W.O.D
Strength: Power Clean 3-3-3-3-3 Pull Ups 3*Max quality reps (add weight/use bands if needed, rest as needed between sets) MetCon: 10-9-8…1 reps of Burpee high jumps Strict Curls 20/15kg
W.O.D 6/7/18
/in WOD /by Kaitlyn EggersCrossfit W.O.D
Strength:
All levels: Back squat 5×5 (Tempo – 3 second up/bottom and down)
Skill:
False grip on rings
MetCon:
MetCon: “Jell-o”
5 rounds:
10 Front rack KB lunges 24/16kg
20 HR Push ups
10 Jumping lunges
Endurance W.O.D
For time
50-40-30-20-10
KBS
DU
Knee to elbows
Pushup
400m run
Strength & Accessory W.O.D
Strength:
Power Clean 3-3-3-3-3
Pull Ups 3*Max quality reps (add weight/use bands if needed, rest as needed between sets)
MetCon: 10-9-8…1 reps of
Burpee high jumps
Strict Curls 20/15kg
W.O.D 5/7/18
/in WOD /by Kaitlyn EggersCrossfit W.O.D
Skill:
Turkish get up
MetCon: Partner chipper:
100 KB swing
100 One-Legged Jump Rope
100 KB push press
100 One-Legged Jump Rope
100 KB swing
KB weight – 24/16kg
Olympic Weightlifting W.O.D
W.O.D 4/7/18
/in WOD /by Kaitlyn Eggers(Click on exercise for video demonstration)
Crossfit W.O.D
Strength:
Pull Ups. 5×5 (Add weight as needed)
MetCon: EMOM 20
Even – 7 Ring push ups
Odd – 7 Box jumps
Strength & Accessory W.O.D
Strength:
Bench Press
Snatch Grip Deadlift
5-5-5-5; +5*80% (from last set)
MetCon: 21-15-9
Clapping/plyo Push Ups
KB Swings (AHAP)
Jumping Lunges