W.O.D 6.6.2018 June 5, 2018/in WOD /by Kaitlyn EggersCrossfit W.O.D Mobility: Squat mobility Drills Strength: Back squat A) 5x5xew B+) 5x5x90% MetCon: 3 RFT – 50 Double unders – 25 KB swing – 12 HSPU * Ask coach for mods ** 9 min time cap Strength & Accessory W.O.D Strength: Strict Press Front Squat 5*(40-60%)-5-5-5; +5*80% (from last set) MetCon: 7min AMRAP – 5 Pull ups – 7 Burpess – 9 Jumping Lunges *each leg 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*5 Dragon Flag 5*10 Tuck Ups 3*30s Support Hold /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Kaitlyn Eggers /wp-content/uploads/2015/09/cfta-logo3.png Kaitlyn Eggers2018-06-05 20:35:172018-06-05 20:35:17W.O.D 6.6.2018
W.O.D 5/6/18 June 4, 2018/in WOD /by YoniCrossfit W.O.D Mobility: OHS mobility drills Skill: Snatch Beginners: Snatch Progression Advanced: 3 Position snatch practice 20 min MetCon: 3 RFT 14 Snatch 60/45 7 BMU/Pullupx2 Modifications by ability (ask coach): Snatch: – RX – Lighter Snatch – Overhead squat – Goblet Squat Bar muscle up: – RX – Bar muscle up – RMU – C2B x2 – Pullup x2 – Jumping pullup x2 – Ring row x2 /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Yoni /wp-content/uploads/2015/09/cfta-logo3.png Yoni2018-06-04 21:17:162018-06-04 21:17:16W.O.D 5/6/18
W.O.D 4/6/18 June 3, 2018/in WOD /by YoniCrossfit W.O.D Mobility: Shoulder & scapul Skill: body alignment drills for Handstands – Back to floor hollow body hold 3x30s – Chest to floor hollow body hold 3x30s – Chest to wall holds 3x30s Strength: A) Shoulder Press 5x5xElements Weight B+) Bench press Find 5RM MetCon: 12 min AMRAP – 3 Burpees – 6 T2B – 9 HPC A) KBS by ability B) 30/20 C) 40/30 D) 50/35 E) 60/40 Strength & Accessory W.O.D Strength: Floor press: 5*(40-60%)-5-5-5; +5*80% (from last set) Sumo deadlift: 5*(40-60%)-5-5-5; +5*80% (from last set) MetCon: For time 25-20-15 Sumo deadlift high pulls 32/24kg KB Wall Balls 20/12lb Gymnastics W.O.D *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 Yoni /wp-content/uploads/2015/09/cfta-logo3.png Yoni2018-06-03 21:51:402018-06-03 21:51:40W.O.D 4/6/18
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W.O.D 6.6.2018
/in WOD /by Kaitlyn EggersCrossfit W.O.D
Mobility: Squat mobility Drills
Strength: Back squat
A) 5x5xew
B+) 5x5x90%
MetCon: 3 RFT
– 50 Double unders
– 25 KB swing
– 12 HSPU
* Ask coach for mods
** 9 min time cap
Strength & Accessory W.O.D
Strength:
Strict Press
Front Squat
5*(40-60%)-5-5-5; +5*80% (from last set)
MetCon:
7min AMRAP
– 5 Pull ups
– 7 Burpess
– 9 Jumping Lunges *each leg
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)
W.O.D 5/6/18
/in WOD /by YoniCrossfit W.O.D
Mobility: OHS mobility drills
Skill: Snatch
Beginners: Snatch Progression
Advanced: 3 Position snatch practice 20 min
MetCon: 3 RFT
14 Snatch 60/45
7 BMU/Pullupx2
Modifications by ability (ask coach):
Snatch:
– RX
– Lighter Snatch
– Overhead squat
– Goblet Squat
Bar muscle up:
– RX – Bar muscle up
– RMU
– C2B x2
– Pullup x2
– Jumping pullup x2
– Ring row x2
W.O.D 4/6/18
/in WOD /by YoniCrossfit W.O.D
Mobility: Shoulder & scapul
Skill: body alignment drills for Handstands
– Back to floor hollow body hold 3x30s
– Chest to floor hollow body hold 3x30s
– Chest to wall holds 3x30s
Strength:
A) Shoulder Press 5x5xElements Weight
B+) Bench press Find 5RM
MetCon: 12 min AMRAP
– 3 Burpees
– 6 T2B
– 9 HPC
A) KBS by ability
B) 30/20
C) 40/30
D) 50/35
E) 60/40
Strength & Accessory W.O.D
Strength:
Floor press: 5*(40-60%)-5-5-5; +5*80% (from last set)
Sumo deadlift: 5*(40-60%)-5-5-5; +5*80% (from last set)
MetCon: For time 25-20-15
Sumo deadlift high pulls 32/24kg KB
Wall Balls 20/12lb
Gymnastics W.O.D
*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