W.O.D 25/4/18 April 24, 2018/in WOD /by YoniCrossfit W.O.D Strength: A) Deadlift 5x5xElements Weight B) Deadlift Find 5RM C) Power clean find 3RM D&E) Squat clean find 1-3RM MetCon: EMOM 16 Even: Max cleans 60/42.5 Odd: Max Double unders Strength & Accessory W.O.D Strength: Bench Press: 5*85%; 3*90%; +1*95% 3RM (90%1RM) +2.5/5kg Deadlift: 5*85%; 3*90%; +1*95% 3RM (90%1RM) +2.5/5kg Accessory: One arm KB Row (From the floor) 3*10-15 Ring Rows (deficit) 3*10-15 Gymnastics W.O.D 1 – Handstands: 5*ME Holds 5-10minutes walking practice / obstacles 2 – Press Drill – 5*1-5 5*5-8 HSPU variations 5*5-8 Feet Slides 3 – Lever work – individualized Accessory work by coaches prescription 4 – Core Cashout /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Yoni /wp-content/uploads/2015/09/cfta-logo3.png Yoni2018-04-24 21:40:112018-04-24 21:40:11W.O.D 25/4/18
W.O.D 24/4/18 April 23, 2018/in WOD /by YoniCrossfit W.O.D Strength: Strict Pullup find 5RM MetCon: 5 RFT 100m Suitcase carry AHAP 12 T2B 10 Weighted lunge Olympic Weightlifting W.O.D C&J find 1 RM Snatch find 1 RM Good morning 5x5x80% snatch Endurance W.O.D MetCon: ”Manion” 7 RFT 400m run 29 backsquats 60/42.5 /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Yoni /wp-content/uploads/2015/09/cfta-logo3.png Yoni2018-04-23 21:00:222018-04-21 10:24:30W.O.D 24/4/18
W.O.D 23/4/18 April 22, 2018/in WOD /by YoniCrossfit W.O.D Strength: A) Shoulder press 5x5xElements Weight B) Shoulder press Find 5RM C+) Pushpress Find 3RM Skill: Handstand pushup MetCon: 10 min ascending ladder 1-1, 2-2… DHSPU T2B * Ask coach for scaling options Strength & Accessory W.O.D Strength: Shoulder Press 5*85%; 3*90%; +1*95% 3RM (90%1RM) +2.5/5kg Back Squat 5*85%; 3*90%; +1*95% 3RM (90%1RM) +2.5/5kg Accessory: Reps by ability 50/70/100 Dips (bench/bar/ring) Gymnastics W.O.D 1 – Handstands: 5*ME Holds 5-10minutes walking practice / obstacles 2 – Press Drill – 5*1-5 5*5-8 HSPU variations 5*5-8 Feet Slides 3 – RMU work – individualized Accessory work by coaches prescription (assuming extra pyshing and pulling) 4 – Core Cashout /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Yoni /wp-content/uploads/2015/09/cfta-logo3.png Yoni2018-04-22 21:00:052018-04-21 10:21:12W.O.D 23/4/18
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W.O.D 25/4/18
/in WOD /by YoniCrossfit W.O.D
Strength:
A) Deadlift 5x5xElements Weight
B) Deadlift Find 5RM
C) Power clean find 3RM
D&E) Squat clean find 1-3RM
MetCon: EMOM 16
Even: Max cleans 60/42.5
Odd: Max Double unders
Strength & Accessory W.O.D
Strength:
Bench Press: 5*85%; 3*90%; +1*95% 3RM (90%1RM) +2.5/5kg
Deadlift: 5*85%; 3*90%; +1*95% 3RM (90%1RM) +2.5/5kg
Accessory:
One arm KB Row (From the floor) 3*10-15
Ring Rows (deficit) 3*10-15
Gymnastics W.O.D
1 – Handstands: 5*ME Holds
5-10minutes walking practice / obstacles
2 – Press Drill – 5*1-5
5*5-8 HSPU variations
5*5-8 Feet Slides
3 – Lever work – individualized
Accessory work by coaches prescription
4 – Core Cashout
W.O.D 24/4/18
/in WOD /by YoniCrossfit W.O.D
Strength: Strict Pullup find 5RM
MetCon: 5 RFT
100m Suitcase carry AHAP
12 T2B
10 Weighted lunge
Olympic Weightlifting W.O.D
Endurance W.O.D
MetCon: ”Manion”
7 RFT
400m run
29 backsquats 60/42.5
W.O.D 23/4/18
/in WOD /by YoniCrossfit W.O.D
Strength:
A) Shoulder press 5x5xElements Weight
B) Shoulder press Find 5RM
C+) Pushpress Find 3RM
Skill: Handstand pushup
MetCon: 10 min ascending ladder 1-1, 2-2…
DHSPU
T2B
* Ask coach for scaling options
Strength & Accessory W.O.D
Strength:
Shoulder Press 5*85%; 3*90%; +1*95% 3RM (90%1RM) +2.5/5kg
Back Squat 5*85%; 3*90%; +1*95% 3RM (90%1RM) +2.5/5kg
Accessory: Reps by ability
50/70/100
Dips (bench/bar/ring)
Gymnastics W.O.D
1 – Handstands: 5*ME Holds
5-10minutes walking practice / obstacles
2 – Press Drill – 5*1-5
5*5-8 HSPU variations
5*5-8 Feet Slides
3 – RMU work – individualized
Accessory work by coaches prescription (assuming extra pyshing and pulling)
4 – Core Cashout