Contrary to our usual programming, during the month of july we will not be working on a specific skill or with a structured strength program. instead, we will be working in more variety into our strength exercises, and work on many different skills (although to different depth than when we emphasize a single skill for a full cycle). the goal of this month is mainly to have fun, experience many different movements, exercises, time domains and workout structures. it is not the optimal way to train year-round, but is important as a “routine breaker” from time to time.
W.O.D 3/7/18
/in WOD /by Yoni(Click on exercise for video demonstration)
Crossfit W.O.D
Strength:
A) Backsquat 5x5xE.WT
B+) Front squat Work up to heavy set of 5 reps
Skill: Double unders/Triple unders
MetCon: For time
75 Double unders (25 Triple Unders)
15 pull ups
15 One arm kb thruster (left) 24/16kg
50 Double unders / 15 Triple unders
15 pull ups
15 one arm kb thrusters (right) 24/16kg
75 Double unders / 25 Triple unders
Olympic Weightlifting W.O.D
W.O.D 2/7/18
/in WOD /by Yoni(click on exercise for a video demo)
CrossFit W.O.D
Strength: Shoulder Press
A) Shoulder press 5x5xE.WT
B+) Push Press 3-3-3-3-3-3
MetCon: AMRAP
5 Minutes: Max KB Swing 32/24kg.
Rest 2 minutes
3 Minutes: Max Wall balls.
Rest 1 minutes
1 minute: Max Burpees
*Every time you drop the kb and/or Medball – penalty of 20 burpees in the end of the wod.
Strength & Accessory W.O.D
Strength:
Push Press: 5-5-5-5; +5*80% (From Last Set)
Back Squat: 5-5-5-5; +5*80% (From Last Set)
MetCon: Running “Jackie”
1000m run
50 Thrusters
30 Pull ups
W.O.D 1/7/18
/in WOD /by YoniContrary to our usual programming, during the month of july we will not be working on a specific skill or with a structured strength program. instead, we will be working in more variety into our strength exercises, and work on many different skills (although to different depth than when we emphasize a single skill for a full cycle). the goal of this month is mainly to have fun, experience many different movements, exercises, time domains and workout structures. it is not the optimal way to train year-round, but is important as a “routine breaker” from time to time.
have fun and train hard!
-coach yoni
Crossfit W.O.D
Strength:
Skill: Strict HSPU
MetCon: “J.T.”
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
*ask coach for modifications