W.O.D 3/6/18 June 2, 2018/in WOD /by Kaitlyn EggersCrossfit W.O.D Mobility: Squat mobility drills Skill: OHS-Snatch balance/Drop snatch (as warmup) Strengh:Backsquat A) Backsquat 5x5xEW B+) Backsquat Find 5RM MetCon: For time 30-20-10 Box jump Ring pushup Pullups KB OHS (1arm) * ask coach for Weights and modifications /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Kaitlyn Eggers /wp-content/uploads/2015/09/cfta-logo3.png Kaitlyn Eggers2018-06-02 18:48:382018-06-02 13:54:32W.O.D 3/6/18
W.O.D 2/6 June 1, 2018/in WOD /by YoniCrossfit WOD Mobility: OHS mobility drills Warmup: With empty barbell: 10 Overhead Squat 10 Snatch Balance 10 Drop Snatch Skill/Strength: All levels practice Overhead Squat by ability Practice with light load Practice with moderate load EST 3RM Est 1RM MetCon: for time 21-15-9 OHS Pushups A) Ask coach for mods B) 30/20kg C) 40/25kg D) 50/30 E) 60/35 /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Yoni /wp-content/uploads/2015/09/cfta-logo3.png Yoni2018-06-01 19:59:312018-06-01 19:59:31W.O.D 2/6
W.O.D 1/6 May 31, 2018/in WOD /by Kaitlyn EggersCrossfit WOD Mobility: shoulder mobility drills Skill: Handstand holds Hollow body practice Chest to wall holds Free handstand practice 1 arm HS progression MetCon: for time 5-10-15-10-5 Strict chinup American KBS 32/24 Goblet squat 32/24 * 15 min time cap ** Ask coach for mods Strength & Accessory WOD Strength: 1) Power clean 3-3-2-2-1-1-1 2) Pull ups 5-4-3-2-ME (add weight by ability) MetCon: 3 Rounds for Reps 1min ring rows (deficit) 1min Sit ups 1min Air Squats 1min KB Swings 16/12kg Endurance W.O.D MetCon: 5 Rounds for Time 10 Pullup 15 Burpee box jump 20 Knees to elbows 25 Airsquats /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Kaitlyn Eggers /wp-content/uploads/2015/09/cfta-logo3.png Kaitlyn Eggers2018-05-31 22:23:432018-05-31 22:23:43W.O.D 1/6
Scroll to top
W.O.D 3/6/18
/in WOD /by Kaitlyn EggersCrossfit W.O.D
Mobility: Squat mobility drills
Skill: OHS-Snatch balance/Drop snatch (as warmup)
Strengh:Backsquat
A) Backsquat 5x5xEW
B+) Backsquat Find 5RM
MetCon: For time 30-20-10
Box jump
Ring pushup
Pullups
KB OHS (1arm)
* ask coach for Weights and modifications
W.O.D 2/6
/in WOD /by YoniCrossfit WOD
Mobility: OHS mobility drills
Warmup: With empty barbell:
10 Overhead Squat
10 Snatch Balance
10 Drop Snatch
Skill/Strength: All levels practice Overhead Squat by ability
MetCon: for time
21-15-9
OHS
Pushups
A) Ask coach for mods
B) 30/20kg
C) 40/25kg
D) 50/30
E) 60/35
W.O.D 1/6
/in WOD /by Kaitlyn EggersCrossfit WOD
Mobility: shoulder mobility drills
Skill: Handstand holds
MetCon: for time
5-10-15-10-5
Strict chinup
American KBS 32/24
Goblet squat 32/24
* 15 min time cap
** Ask coach for mods
Strength & Accessory WOD
Strength:
1) Power clean 3-3-2-2-1-1-1
2) Pull ups 5-4-3-2-ME
(add weight by ability)
MetCon: 3 Rounds for Reps
1min ring rows (deficit)
1min Sit ups
1min Air Squats
1min KB Swings 16/12kg
Endurance W.O.D
MetCon: 5 Rounds for Time
10 Pullup
15 Burpee box jump
20 Knees to elbows
25 Airsquats