W.O.D 16/4/18 April 15, 2018/in WOD /by YoniCrossfit W.O.D Strength: A) Shoulder press 5x5xElements Weight B) Shoulder press Find 5RM C+) Pushpress Find 3RM MetCon: For time *21*15*9 Ring dips KB swing (American) 1K run (each round) Strength & Accessory W.O.D Strength: Shoulder Press 3*80%; 3*85%; +3*90% 3RM (90%1RM) +2.5/5kg Back Squat 3*80%; 3*85%; +3*90% 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 Yoni2018-04-15 22:08:442018-04-15 22:08:44W.O.D 16/4/18
W.O.D 15/4/18 April 14, 2018/in WOD /by YoniCrossfit W.O.D Strength: A) Backsquat 5x5xElements Weight B) Backsquat find 5RM C+) Barbell Lunge Find 3RM Skill: Squat clean A,B,C) progression with coach D,E) hang squat clean + clean 6x3x75-85% of 1RM MetCon: For Reps 8 Min Emom Even: max effort Goblet squat 32/24 Odd: Max effort Strict Pullups * Ask coach for weights and modifications /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Yoni /wp-content/uploads/2015/09/cfta-logo3.png Yoni2018-04-14 21:00:232018-04-14 09:39:14W.O.D 15/4/18
W.O.D 14/4/18 April 14, 2018/in WOD /by YoniCrossfit W.O.D Strength: complete missed strength, if none missed, practice squat cleans by coaches prescription MetCon: for reps 5 tabata rounds: Pullups Burpees Pushups Situps Airsquats 1 min rest between rounds /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Yoni /wp-content/uploads/2015/09/cfta-logo3.png Yoni2018-04-14 09:29:572018-04-14 09:30:47W.O.D 14/4/18
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W.O.D 16/4/18
/in WOD /by YoniCrossfit W.O.D
Strength:
A) Shoulder press 5x5xElements Weight
B) Shoulder press Find 5RM
C+) Pushpress Find 3RM
MetCon: For time
*21*15*9
Strength & Accessory W.O.D
Strength:
Shoulder Press 3*80%; 3*85%; +3*90% 3RM (90%1RM) +2.5/5kg
Back Squat 3*80%; 3*85%; +3*90% 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
W.O.D 15/4/18
/in WOD /by YoniCrossfit W.O.D
Strength:
A) Backsquat 5x5xElements Weight
B) Backsquat find 5RM
C+) Barbell Lunge Find 3RM
Skill: Squat clean
A,B,C) progression with coach
D,E) hang squat clean + clean 6x3x75-85% of 1RM
MetCon: For Reps
8 Min Emom
Even: max effort Goblet squat 32/24
Odd: Max effort Strict Pullups
* Ask coach for weights and modifications
W.O.D 14/4/18
/in WOD /by YoniCrossfit W.O.D
Strength: complete missed strength, if none missed, practice squat cleans by coaches prescription
MetCon: for reps
5 tabata rounds:
1 min rest between rounds