Pactice skill by coaches prescription, advanced athletes work up to heavy load.
MetCon: For time
100 Wallballs
EMOM 5 Clapping pushup
Strength Accessory W.O.D Strength: Floor Press 5-5-5-5: (+5)*80% from last set Deadlift 6*3*70% 3RM (85% 5RM), ask coach for technical tips. (30min cap) Accessory: Bent Over rows 3-4*6-12 Band resistance push ups 3-4*8-12 (20min cap)
MetCon: Todays Metcon is in memory of Powerlifting sportsman and world record holder Konstantīns Konstantinovs who passed away yesterday. KK was known for his massive Raw deadlift of 426 with no belt sleeves or straps.
“Double K”
15 min Partner AMRAP
P-1 100m Farmer carry
P-2 AMRAP
4 Deadlift 150/115
6 Burpee
8 sandbag squat 40/25kg
Alternate each time partner returns from run
Strength Accessory W.O.D Strength/Skill: Clean&Press 1-1-1-1-1-1 (25min time cap) MetCon:In Front of Running Clock 5 Rounds For quality 7 Power Cleans 5 Push Press 3 Thrusters * 20min time cap, 1min rest Between rounds. *Use 50-70% Clean&Press
WOD 31/10/18
/in WOD /by YoniCrossfit W.O.D
Skill: Split Jerk
Pactice skill by coaches prescription, advanced athletes work up to heavy load.
MetCon: For time
100 Wallballs
EMOM 5 Clapping pushup
Strength Accessory W.O.D
Strength:
Floor Press 5-5-5-5: (+5)*80% from last set
Deadlift 6*3*70% 3RM (85% 5RM), ask coach for technical tips.
(30min cap)
Accessory:
Bent Over rows 3-4*6-12
Band resistance push ups 3-4*8-12
(20min cap)
WOD 30/10/18
/in WOD /by YoniGood luck to jake Adrianna and Yoni who are competing today in a Brazilian jiu-jitsu tournament!
Crossfit W.O.D
Strength: Weighted pullup Find 5RM. Ask coach for modifications.
MetCon: 4 RFT
100m Waiter carry 20/10kg
12 pullup
12 T2B
12 KB OHS 24/16
Olympic Weightlifting W.O.D
WOD 29/10/18
/in WOD /by YoniCrossfit W.O.D
Strength:
A) Back squat 5x5xEWT
B) BackSquat find 5RM
C) Est 3RM Thruster from Racks
D+) Est 1RM Thruster from Racks
MetCon: Todays Metcon is in memory of Powerlifting sportsman and world record holder Konstantīns Konstantinovs who passed away yesterday. KK was known for his massive Raw deadlift of 426 with no belt sleeves or straps.
“Double K”
15 min Partner AMRAP
P-1 100m Farmer carry
P-2 AMRAP
4 Deadlift 150/115
6 Burpee
8 sandbag squat 40/25kg
Alternate each time partner returns from run
Strength Accessory W.O.D
Strength/Skill: Clean&Press
1-1-1-1-1-1
(25min time cap)
MetCon:In Front of Running Clock
5 Rounds For quality
7 Power Cleans
5 Push Press
3 Thrusters
* 20min time cap, 1min rest Between rounds.
*Use 50-70% Clean&Press