W.O.D. 9/6/18 June 8, 2018/in WOD /by Kaitlyn EggersCrossfit W.O.D Strength/Skill: Snatch/ complete missed strength from this week MetCon: for time – 40 Wallballs – 40 Overhead lunge 25/15 – 40 diamond pushups – 40 Situps – 40 SDHP 32/25 – 40 burpees /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Kaitlyn Eggers /wp-content/uploads/2015/09/cfta-logo3.png Kaitlyn Eggers2018-06-08 21:42:412018-06-07 18:44:37W.O.D. 9/6/18
W.O.D. 8/6/18 June 7, 2018/in WOD /by Kaitlyn EggersCrossfit W.O.D Mobility: Shoulder & Scapula mobility drills Skill: Free handstand progression by ability – hollow holds on floor – hollow holds on wall – free handstand practice – one arm handstand practice – free handstand on rings practice MetCon: EMOM 14 Even: max effort Handstand hold Odd: Max effort pull-ups Endurance W.O.D “The seven” 7 rounds for time: 7 HSPU 7 Thrusters 60/45 7 K2E 7 Deadlift 120/90 7 burpees 7 KBS 32/24 7 pullups Strength & Accessory W.O.D Strength: Power/Split Clean 3-3-3-3-3 Strict (Back to wall) Biceps curls 5*(40-60%)-5-5-5; +5*80% (from last set) MetCon: 5 Rounds Of 2 minute AMRAPs – 4 Clapping push ups – 8 Weighted straight leg sit ups 15/10kg – 16 Air Squats 30 sec. Rest between rounds /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Kaitlyn Eggers /wp-content/uploads/2015/09/cfta-logo3.png Kaitlyn Eggers2018-06-07 21:39:412018-06-05 20:42:43W.O.D. 8/6/18
W.O.D. 7/6/18 June 6, 2018/in WOD /by Kaitlyn EggersCrossfit W.O.D Mobility: Spine Flexion/Extension activation drills Skill: Bench press Strength: A) Shoulder Press 5x5xEW B+) Bench Press 5x5x90% MetCon: Partner WOD I Go U Go* 16 min AMRAP 3 Wall walks 5 Deadlifts 102.5/75 7 Clapping push-up * I go U go = one partner must complete a full round before switching with other partner. Both partners use same weight (unless male and female) ** Ask coach for mods Olympic Weightlifting W.O.D TNG Power snatch 3x5x50% | 3x5x60% | 3x5x70% Overhead squat ladder (one attempt of Max reps at each weight) – 50/35 | 60/40 | 70/45 | 80/50 | 90/55 | 100/60 Overhead lunge 6×3+3×50%1RM backsquat 3xMax rep TNG deadlift x1RM clean /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Kaitlyn Eggers /wp-content/uploads/2015/09/cfta-logo3.png Kaitlyn Eggers2018-06-06 21:36:422018-06-05 20:39:19W.O.D. 7/6/18
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W.O.D. 9/6/18
/in WOD /by Kaitlyn EggersCrossfit W.O.D
Strength/Skill: Snatch/ complete missed strength from this week
MetCon: for time
– 40 Wallballs
– 40 Overhead lunge 25/15
– 40 diamond pushups
– 40 Situps
– 40 SDHP 32/25
– 40 burpees
W.O.D. 8/6/18
/in WOD /by Kaitlyn EggersCrossfit W.O.D
Mobility: Shoulder & Scapula mobility drills
Skill: Free handstand progression by ability
– hollow holds on floor
– hollow holds on wall
– free handstand practice
– one arm handstand practice
– free handstand on rings practice
MetCon: EMOM 14
Even: max effort Handstand hold
Odd: Max effort pull-ups
Endurance W.O.D
“The seven”
7 rounds for time:
Strength & Accessory W.O.D
Strength:
Power/Split Clean 3-3-3-3-3
Strict (Back to wall) Biceps curls 5*(40-60%)-5-5-5; +5*80% (from last set)
MetCon:
5 Rounds Of 2 minute AMRAPs
– 4 Clapping push ups
– 8 Weighted straight leg sit ups 15/10kg
– 16 Air Squats
30 sec. Rest between rounds
W.O.D. 7/6/18
/in WOD /by Kaitlyn EggersCrossfit W.O.D
Mobility: Spine Flexion/Extension activation drills
Skill: Bench press
Strength:
A) Shoulder Press 5x5xEW
B+) Bench Press 5x5x90%
MetCon: Partner WOD
I Go U Go*
16 min AMRAP
* I go U go = one partner must complete a full round before switching with other partner. Both partners use same weight (unless male and female)
** Ask coach for mods
Olympic Weightlifting W.O.D