W.O.D. 27.6.18 June 26, 2018/in WOD /by Kaitlyn EggersCrossfit WOD Mobility: Squat Strength: Back squat 5x5xew Back squat 5x5x90% MetCon: “tu beav” partner WOD For time: in teams of 2 – 400m run together – 50 Wallballs (can be done to each other over pullup bar) – 50 Wallball situps – 50 partner push-ups – 400m run Strength & Accessory W.O.D Strength: Strict press Front Squat Establish 5RM (Try up to full failure) MetCon: 9min AMRAP. 8 Double Kb Cleans 6 Front rack KB Squats (weights by ability) 4 Strict Burpee Push ups Gymnastics W.O.D Gymnastics *Handstand Holds – 5xMax Effort – 5-10 minutes walking/obstacle course practice *Handstand Press – 5*3-5 (Free standing/P.ROM/Wall/Ground) *Lever work – 5*3-5 (Full/Partial/Tuck/Arch Pull ups) **5*5 Lever pulls 5*5 skin the cats 5*10 Hollw Rocks 5*10 V-ups 3*10 Tuck ups /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Kaitlyn Eggers /wp-content/uploads/2015/09/cfta-logo3.png Kaitlyn Eggers2018-06-26 21:59:452018-06-14 19:57:29W.O.D. 27.6.18
W.O.D. 26.6.18 June 25, 2018/in WOD /by Kaitlyn EggersCrossFit WOD Strength: Snatch Find 1RM (ask coach for specific instructions) MetCon: For time 30-20-10 American KBS 24/16 T2B Pushup * ask coach for modifications Olympic Weightlifting W.O.D Clean & Jerk 30 min find 1 RM Establish Max height Box jump Snatch pull 5x3x100% Back squat 5x3x85% /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Kaitlyn Eggers /wp-content/uploads/2015/09/cfta-logo3.png Kaitlyn Eggers2018-06-25 21:58:532018-06-14 19:37:39W.O.D. 26.6.18
W.O.D. 25.6.18 June 24, 2018/in WOD /by Kaitlyn EggersCrossFit WOD Strength: Shoulder press 5x5xEW Find 5RM Bench press Skill: Handstand practice by coach prescription MetCon: 8 Min AMRAP (by ability) 5 Ring dips 5 pullups EMOM stop and perform 3 burpees Strength & Accessory W.O.D Strength: – Floor press – Sumo deadlift Establish 5RM (Try up to full failure) MetCon: “Karen” 150 wall Balls Gymnastics W.O.D Gymnastics *Handstand Holds – 5xMax Effort – 5-10 minutes walking/obstacle course practice *Handstand Press – 5*3-5 (Free standing/P.ROM/Wall/Ground) *Strict Bar Muscle Up work – 5*3-5 (Tempo/Weighted/Negative?FG pullups/FG ring rows) **AMRAP Accessory/ core by coaches prescription /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Kaitlyn Eggers /wp-content/uploads/2015/09/cfta-logo3.png Kaitlyn Eggers2018-06-24 21:58:082018-06-14 19:35:06W.O.D. 25.6.18
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W.O.D. 27.6.18
/in WOD /by Kaitlyn EggersCrossfit WOD
Mobility: Squat
Strength:
MetCon: “tu beav” partner WOD
For time: in teams of 2
– 400m run together
– 50 Wallballs (can be done to each other over pullup bar)
– 50 Wallball situps
– 50 partner push-ups
– 400m run
Strength & Accessory W.O.D
Strength:
Strict press
Front Squat
Establish 5RM (Try up to full failure)
MetCon:
9min AMRAP.
Gymnastics W.O.D
Gymnastics
*Handstand Holds – 5xMax Effort
– 5-10 minutes walking/obstacle course practice
*Handstand Press – 5*3-5
(Free standing/P.ROM/Wall/Ground)
*Lever work – 5*3-5
(Full/Partial/Tuck/Arch Pull ups)
**5*5 Lever pulls
5*5 skin the cats
5*10 Hollw Rocks
5*10 V-ups
3*10 Tuck ups
W.O.D. 26.6.18
/in WOD /by Kaitlyn EggersCrossFit WOD
Strength: Snatch Find 1RM (ask coach for specific instructions)
MetCon: For time
30-20-10
* ask coach for modifications
Olympic Weightlifting W.O.D
W.O.D. 25.6.18
/in WOD /by Kaitlyn EggersCrossFit WOD
Strength:
Skill: Handstand practice by coach prescription
MetCon: 8 Min AMRAP (by ability)
EMOM stop and perform 3 burpees
Strength & Accessory W.O.D
Strength:
– Floor press
– Sumo deadlift
Establish 5RM (Try up to full failure)
MetCon:
“Karen”
150 wall Balls
Gymnastics W.O.D
Gymnastics
*Handstand Holds – 5xMax Effort
– 5-10 minutes walking/obstacle course practice
*Handstand Press – 5*3-5
(Free standing/P.ROM/Wall/Ground)
*Strict Bar Muscle Up work – 5*3-5 (Tempo/Weighted/Negative?FG pullups/FG ring rows)
**AMRAP Accessory/ core by coaches prescription