Strength/Skill: Power Snatch 1-1-1-1-1-1 Then perform for technical quality In front of running clock (18min cap) 30 reps of power snatch 50-70%2RM Break in sets of 1-3 reps, rest 30-45 sec between sets.
Endurance W.O.D
“Kev”
With a partner, complete as many rounds as possible in 26 minutes of:
WOD 28/10/18
/in WOD /by YoniCrossfit W.O.D
Strength:
A) shoulder press 5x5xElements WT
B) shoulder press find 5RM
C+) Pushpress Find 3RM
MetCon: For time 21-15-9
– Rind Dips
– Wallball 20/12
– Plate G2OH 25/15
– Run stairs between each round.
WOD 27/10/18
/in WOD /by Kaitlyn EggersCrossfit W.O.D
Strength: Complete missed strength (time permitting)
MetCon: Partner WOD
25 min AMRAP
12 Backsquat 120/85kg
12 BMU
24 AKBS 32/24
12 Ring HSPU
100m Sandbag carry
Ask coach for scaling
WOD 26/10/18
/in WOD /by Kaitlyn EggersCrossfit W.O.D
Skill: Double unders
MetCon: For time
DU 50-40-30-20-10
Pullups 10-15-20-25-30
Strength Accessory W.O.D
Strength/Skill:
Power Snatch
1-1-1-1-1-1
Then perform for technical quality
In front of running clock (18min cap)
30 reps of power snatch 50-70%2RM
Break in sets of 1-3 reps, rest 30-45 sec between sets.
Endurance W.O.D
“Kev”
With a partner, complete as many rounds as possible in 26 minutes of:
6 deadlifts, 142.5kg/100kg, each
9 bar-facing burpees, synchronized
9 bar muscle-ups, each
16m. partner barbell carry, 142.5kg/100kg