W.O.D 10/5/18 May 9, 2018/in WOD /by Kaitlyn EggersCrossfit WOD Strength: HSPU progression MetCon: For time 100 KB clean 32/24 150 sit-ups 200 Double Unders Reps can be broken up in any way Olympic weightlifting WOD Power snatch 6x3x70% emphasize speed Hang snatch 4x3x75% | 3x3x80% | 2x2x85% | 2x2x90% Clean pull 2x3x100% | 2x2x110% | 2x2x120% Front squat 3x5x80% | 3x3x85% | 1x2x90% /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Kaitlyn Eggers /wp-content/uploads/2015/09/cfta-logo3.png Kaitlyn Eggers2018-05-09 21:36:242018-05-08 20:47:58W.O.D 10/5/18
W.O.D 9/5/18 May 8, 2018/in WOD /by Kaitlyn EggersCrossfit WOD Strength: A) Deadlift 5x5xelements WT B) DeadliftFind 5RM C) Deadlift find 3RM D-E) Deadlift Find 1RM MetCon: 9 min AMRAP 3 Burpees 6 Overhead Lunge 40/20 9 Wallballs Strength & Accessory WOD Strength: Bench Press Deadlift Establish 1RM/3RM Accessory: Barbell Row (pendlay row) 3*5 Weighted Plank 4*30-45sec*Max weight Gymnastics *Handstand Holds – 5xMax Effort *5-10 minutes walking/obstacle course practice *Handstand Press – 5*3-5 *Lever work – 5*3-5 **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 Eggers2018-05-08 20:35:262018-05-08 20:55:12W.O.D 9/5/18
W.O.D 8.5.2018 May 7, 2018/in WOD /by Kaitlyn EggersCrossfit WOD Skill: kipping on rings/kipping RMU/Front Uprise MetCon: Ascending ladder (8 minutes) 1+1,2+2, 3+3…etc. Front Uprise Snatch 60/42.5 Olympic weightlifting WOD Clean 3x3x80% | 2x2x90% | 2x1x90-100% PC+ jerk 5×1+3×70% | 2×1+3×80% Snatch pull 6x3x100 Back squat 5x5x70% /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Kaitlyn Eggers /wp-content/uploads/2015/09/cfta-logo3.png Kaitlyn Eggers2018-05-07 21:48:152018-05-04 14:38:28W.O.D 8.5.2018
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W.O.D 10/5/18
/in WOD /by Kaitlyn EggersCrossfit WOD
Strength:
HSPU progression
MetCon: For time
Reps can be broken up in any way
Olympic weightlifting WOD
W.O.D 9/5/18
/in WOD /by Kaitlyn EggersCrossfit WOD
Strength:
A) Deadlift 5x5xelements WT
B) DeadliftFind 5RM
C) Deadlift find 3RM
D-E) Deadlift Find 1RM
MetCon: 9 min AMRAP
Strength & Accessory WOD
Strength:
Bench Press
Deadlift
Establish 1RM/3RM
Accessory:
Barbell Row (pendlay row) 3*5
Weighted Plank 4*30-45sec*Max weight
Gymnastics
*Handstand Holds – 5xMax Effort
*5-10 minutes walking/obstacle course practice
*Handstand Press – 5*3-5
*Lever work – 5*3-5
**Accessory straight arm work / Core by coaches prescription
W.O.D 8.5.2018
/in WOD /by Kaitlyn EggersCrossfit WOD
Skill: kipping on rings/kipping RMU/Front Uprise
MetCon: Ascending ladder (8 minutes)
1+1,2+2, 3+3…etc.
60/42.5
Olympic weightlifting WOD