W.O.D 22.5.18 May 21, 2018/in WOD /by Kaitlyn EggersCrossfit WOD Strength: Dips by ability bench/bar/ring/complex 5×5 MetCon: for time: 400m run 20 Wallball 20 HSPU 20 Box jump 20 T2B 20 Calorie Row 20 OH lunge 25/15 400m Run Athlete must start and end with 400m run, stations in middle can be done in any order. Olympic weightlifting WOD 15 min to find 1RM Cluster 3 TNG Clean + 3TNG Jerk – 6 sets – start at 60-70% add WT by feel OHS – work up to heavy single OHL 6×3+3×50-70% of front squat /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Kaitlyn Eggers /wp-content/uploads/2015/09/cfta-logo3.png Kaitlyn Eggers2018-05-21 21:35:482018-05-13 20:44:15W.O.D 22.5.18
W.O.D. 21.5.18 May 20, 2018/in WOD /by Kaitlyn EggersCrossfit WOD Strength: Backsquat 5x5xE.W Backsquat 5x5x90% Backsquat find 3RM Same as C Same as C MetCon: for Reps Ascending ladder 12 minutes 5-5-5, 10-10-10… Wall balls Pushup T2B Strength & Accessory WOD Strength: Strict Press Back Squat 3*70%; 3*80%; +3*90% 3RM (90%1RM) Accessory: KB Pendlay Row 3*8-12 Push Ups (feet on bench) 3*10-15 Gymnastics *Handstand Holds – 5xMax Effort (5-10 minutes walking/obstacle course practice) *Handstand Press – 5*3-5 (Free standing/P.ROM/Wall/Ground) *RMU work – 5*3-5 (Tempo/Weighted/Negative?FG pullups/FG ring rows) **Accessory bent arm work / core by coaches prescription /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Kaitlyn Eggers /wp-content/uploads/2015/09/cfta-logo3.png Kaitlyn Eggers2018-05-20 22:04:552018-05-13 20:35:29W.O.D. 21.5.18
W.O.D. 20.5.18 May 19, 2018/in WOD /by Kaitlyn EggersCrossfit WOD Skill: RMU MetCon: 21-15-9 Deadlift 100/70 T2B /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Kaitlyn Eggers /wp-content/uploads/2015/09/cfta-logo3.png Kaitlyn Eggers2018-05-19 21:40:382018-05-13 19:41:58W.O.D. 20.5.18
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W.O.D 22.5.18
/in WOD /by Kaitlyn EggersCrossfit WOD
Strength:
Dips by ability bench/bar/ring/complex 5×5
MetCon: for time:
Athlete must start and end with 400m run, stations in middle can be done in any order.
Olympic weightlifting WOD
W.O.D. 21.5.18
/in WOD /by Kaitlyn EggersCrossfit WOD
Strength:
MetCon: for Reps
Ascending ladder 12 minutes
5-5-5, 10-10-10…
Strength & Accessory WOD
Strength:
Strict Press
Back Squat
3*70%; 3*80%; +3*90% 3RM (90%1RM)
Accessory:
KB Pendlay Row 3*8-12
Push Ups (feet on bench) 3*10-15
Gymnastics
*Handstand Holds – 5xMax Effort (5-10 minutes walking/obstacle course practice)
*Handstand Press – 5*3-5
(Free standing/P.ROM/Wall/Ground)
*RMU work – 5*3-5 (Tempo/Weighted/Negative?FG pullups/FG ring rows)
**Accessory bent arm work / core by coaches prescription
W.O.D. 20.5.18
/in WOD /by Kaitlyn EggersCrossfit WOD
Skill: RMU
MetCon:
21-15-9
Deadlift 100/70
T2B