W.O.D. 16.5.18 May 15, 2018/in WOD /by Kaitlyn EggersCrossfit WOD Strength: chin-up/RMU progression (by ability) Metcon: in teams of 3 Row 2km (split distance) Run 2km together 150 Wallballs Strength & Accessory WOD Strength: Bench Press Deadlift 5*65%; 5*75%; +5*85% 3RM (90%1RM) Accessory: One arm DB/KB Press 3*10-15 Weighted Plank 4*30-45sec*Max weight 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) **Accessory straight 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 Eggers2018-05-15 09:53:132018-05-14 19:27:25W.O.D. 16.5.18
W.O.D. 15.5.18 May 14, 2018/in WOD /by Kaitlyn EggersCrossfit WOD Strength: Dips by ability bench/bar/ring/complex 5×5 MetCon:12 minute AMRAP BMU Pistol on each leg T2B 1-1-1-1, 2-2-2-2…etc Olympic weightlifting WOD 3 position clean 3×1+1+1×60% | 3×1+1+1×70% C&J 3×1+3×70% | 3×1+2×80% | 2×1+1×90% Tempo Snatch pull (5 sec up, 1 sec pause, 5sec down) 5x3x60% Good morning 5×5-8x1RM snatch /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Kaitlyn Eggers /wp-content/uploads/2015/09/cfta-logo3.png Kaitlyn Eggers2018-05-14 21:58:082018-05-11 13:37:11W.O.D. 15.5.18
W.O.D 14.5.18 May 13, 2018/in WOD /by Kaitlyn EggersCrossfit WOD Strength: Backsquat 5x5xE.W Backsquat 5x5x90% Backsquat find 3RM Same as C Same as C Metcon: E2MOM 24 100m sprint Strength & Accessory WOD Strength: Strict Press Back Squat 5*65%; 5*75%; +5*85% 3RM (90%1RM) Accessory: Dumbbell Bent over rows 3*10-15 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 Eggers2018-05-13 21:33:212018-05-13 18:52:41W.O.D 14.5.18
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W.O.D. 16.5.18
/in WOD /by Kaitlyn EggersCrossfit WOD
Strength: chin-up/RMU progression (by ability)
Metcon: in teams of 3
Strength & Accessory WOD
Strength:
Bench Press
Deadlift
5*65%; 5*75%; +5*85% 3RM
(90%1RM)
Accessory:
One arm DB/KB Press 3*10-15
Weighted Plank 4*30-45sec*Max weight
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)
**Accessory straight arm work / Core by coaches prescription
W.O.D. 15.5.18
/in WOD /by Kaitlyn EggersCrossfit WOD
Strength:
Dips by ability bench/bar/ring/complex 5×5
MetCon:12 minute AMRAP
1-1-1-1, 2-2-2-2…etc
Olympic weightlifting WOD
W.O.D 14.5.18
/in WOD /by Kaitlyn EggersCrossfit WOD
Strength:
Metcon: E2MOM 24
Strength & Accessory WOD
Strength:
Strict Press
Back Squat
5*65%; 5*75%; +5*85% 3RM (90%1RM)
Accessory:
Dumbbell Bent over rows 3*10-15
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