W.O.D. 15.6.18 June 14, 2018/in WOD /by Kaitlyn EggersCrossfit W.O.D Mobility: Wrist & shoulder Skill: Free Handstands (by coaches prescription) MetCon: For time 50-40-30-20-10 – Double unders – Sumo deadlift high pull 32/24 7 min time cap Endurance W.O.D “Tommy Mac” 2 Rounds For Time – 12 Burpees – 12 Thrusters (50/30) – 12 Burpees – 12 Power Snatches (50/30) – 12 Burpees – 12 Push Jerks (50/30) – 12 Burpees – 12 Hang Squat Cleans (50/30) – 12 Burpees – 12 Overhead Squats (50/30) Strength & Accessory W.O.D -Power/Split Clean 3-3-3-3-3 -Strict (Back to wall) Biceps curls 5*(40-60%)-5-5-5; +5*85% (from last set) Perform In teams of 3 for time 150 Wall Balls 120 Over the box jumps (steps) 60cm 120 Push Ups 150 Cal Row P1- Work P2 & 3- Rest /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Kaitlyn Eggers /wp-content/uploads/2015/09/cfta-logo3.png Kaitlyn Eggers2018-06-14 21:36:182018-06-08 13:42:56W.O.D. 15.6.18
W.O.D. 14.6.18 June 13, 2018/in WOD /by Kaitlyn EggersCrossfit W.O.D. 14.6 Strength: A) Shoulder press 5x5xEW B+) Bench press 5x5x90%5RM MetCon: AMRAP 3 Rds of 4 (2+2) minutes work, 1 minute rest – Min 1+2:Max push press 40/25 – Min 3-4: Max Box jump – Min 5: Rest Olympic Weightlifting W.O.D Clean complex: Clean first pull + Clean pull + Hang clean + Front squat + Jerk. 1 rep of each movement, start at 60% of max C&J, add weight each set until failure Jerk from Racks 7x3x75% Good morning 4x8x50% 1RM clean Back squat 3x3x80% | 3x2x85% | 2x2x90% /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Kaitlyn Eggers /wp-content/uploads/2015/09/cfta-logo3.png Kaitlyn Eggers2018-06-13 22:00:572018-06-08 13:34:59W.O.D. 14.6.18
W.O.D. 13.6.2018 June 12, 2018/in WOD /by Kaitlyn EggersCrossfit W.O.D 13.6 Strength: A) Back squat 5x5xew B+) Back squat 5x5x90% MetCon: 30-20-10 Wallball Burpees KB swing Hollow rocks * 12 min timecap Strength & Accessory W.O.D – Strict Press – Front Squat 5*(40-60%)-5-5-5; +5*85% (from last set) Accessory: – Bulgarian Split Squats 3*8-12 (each leg) – One arm KB/DB rows 3*10-15 (each arm) 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 V-ups 5*10 Russian Twists 3*15s Ladder holds / arm /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Kaitlyn Eggers /wp-content/uploads/2015/09/cfta-logo3.png Kaitlyn Eggers2018-06-12 21:53:592018-06-08 13:44:05W.O.D. 13.6.2018
W.O.D. 15.6.18
/in WOD /by Kaitlyn EggersCrossfit W.O.D
Mobility: Wrist & shoulder
Skill: Free Handstands (by coaches prescription)
MetCon: For time
50-40-30-20-10
– Double unders
– Sumo deadlift high pull 32/24
7 min time cap
Endurance W.O.D
“Tommy Mac”
2 Rounds For Time
– 12 Burpees
– 12 Thrusters (50/30)
– 12 Burpees
– 12 Power Snatches (50/30)
– 12 Burpees
– 12 Push Jerks (50/30)
– 12 Burpees
– 12 Hang Squat Cleans (50/30)
– 12 Burpees
– 12 Overhead Squats (50/30)
Strength & Accessory W.O.D
-Power/Split Clean 3-3-3-3-3
-Strict (Back to wall) Biceps curls 5*(40-60%)-5-5-5; +5*85% (from last set)
Perform In teams of 3 for time
P1- Work
P2 & 3- Rest
W.O.D. 14.6.18
/in WOD /by Kaitlyn EggersCrossfit W.O.D. 14.6
Strength:
A) Shoulder press 5x5xEW
B+) Bench press 5x5x90%5RM
MetCon: AMRAP
3 Rds of 4 (2+2) minutes work, 1 minute rest
– Min 1+2:Max push press 40/25
– Min 3-4: Max Box jump
– Min 5: Rest
Olympic Weightlifting W.O.D
W.O.D. 13.6.2018
/in WOD /by Kaitlyn EggersCrossfit W.O.D 13.6
Strength:
A) Back squat 5x5xew
B+) Back squat 5x5x90%
MetCon: 30-20-10
* 12 min timecap
Strength & Accessory W.O.D
– Strict Press
– Front Squat
5*(40-60%)-5-5-5; +5*85% (from last set)
Accessory:
– Bulgarian Split Squats 3*8-12 (each leg)
– One arm KB/DB rows 3*10-15 (each arm)
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 V-ups
5*10 Russian Twists
3*15s Ladder holds / arm