WOD 25/10/18 October 25, 2018/in WOD /by Kaitlyn EggersCrossfit W.O.D Strength: A) Back Squat 5*5*5EW B) Back Squat 5x5x90%5RM C+D+e) Front Squat 5x5x90%5RM MetCon: For load 30 rds of the following complex: 1 DeadliftL 1 Hand squat clean 1 jerk 1 snatch grip pushpress/snatch balance 1 Overhead squat Add weight each round Score is heaviest successful attempt. Olympic Weightlifting W.O.D 20 min to establish 1RM snatch PC 6x2x80% 2x2x85% Jerk from racks 5x3x75-85% Backsquat 5x5x80% /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Kaitlyn Eggers /wp-content/uploads/2015/09/cfta-logo3.png Kaitlyn Eggers2018-10-25 06:08:382018-10-25 06:08:38WOD 25/10/18
WOD 24/10/18 October 23, 2018/in WOD /by YoniCrossfit W.O.D Strength: A) Shoulder Press 5*5*EW B,C,D,E) Dips By ability (Bench/Bar/ Ring) 5*5-10 reps MetCon: 20 min AMRAP 3 HPC 60/40 5 S2OH 20 Situps Ask coach for MOD Strength Accessory W.O. Strength: Front Squats 3-3-3-3-3-3 (20min time cap) Push Press (From racks) 3-3-3-3-3 (time cap 30min) Accessory: Perform by ability of MR pull ups 0-5: 15 Pull ups 5-10: 25-50 Pull ups 10-15: 50-75 Pull ups +15: 75-100 Pull ups *15min time cap **Rest as needed between sets. /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Yoni /wp-content/uploads/2015/09/cfta-logo3.png Yoni2018-10-23 22:54:352018-10-23 22:54:35WOD 24/10/18
WOD 23/10/18 October 22, 2018/in WOD /by YoniCrossfit W.O.D Skill: Ring Muscle up practice Strength: E2MOM 10 1 min to accumulate as many strict RMU/Pullup/Ring rows as possible, followed by 1 min rest MetCon: 3 RFT 400m run 15 burpee pullup 10 clapping pushup Ask coach for MOD. Olympic Weightlifting W.O.D 20min to establish 3RM TnG Snatch E2MOM 16 3 TnG S2OH start at 60% add weight by feel FS+BS 2×7+13×60% of BS Pullups/RMUs by coaches prescription /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Yoni /wp-content/uploads/2015/09/cfta-logo3.png Yoni2018-10-22 23:13:032018-10-22 23:13:03WOD 23/10/18
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WOD 25/10/18
/in WOD /by Kaitlyn EggersCrossfit W.O.D
Strength:
A) Back Squat 5*5*5EW
B) Back Squat 5x5x90%5RM
C+D+e) Front Squat 5x5x90%5RM
MetCon: For load
30 rds of the following complex:
1 DeadliftL
1 Hand squat clean
1 jerk
1 snatch grip pushpress/snatch balance
1 Overhead squat
Add weight each round
Score is heaviest successful attempt.
Olympic Weightlifting W.O.D
WOD 24/10/18
/in WOD /by YoniCrossfit W.O.D
Strength:
A) Shoulder Press 5*5*EW
B,C,D,E) Dips By ability (Bench/Bar/ Ring) 5*5-10 reps
MetCon: 20 min AMRAP
3 HPC 60/40
5 S2OH
20 Situps
Ask coach for MOD
Strength Accessory W.O.
Strength:
Front Squats 3-3-3-3-3-3
(20min time cap)
Push Press (From racks) 3-3-3-3-3
(time cap 30min)
Accessory:
Perform by ability of MR pull ups
0-5: 15 Pull ups
5-10: 25-50 Pull ups
10-15: 50-75 Pull ups
+15: 75-100 Pull ups
*15min time cap
**Rest as needed between sets.
WOD 23/10/18
/in WOD /by YoniCrossfit W.O.D
Skill: Ring Muscle up practice
Strength: E2MOM 10
1 min to accumulate as many strict RMU/Pullup/Ring rows as possible, followed by 1 min rest
MetCon: 3 RFT
400m run
15 burpee pullup
10 clapping pushup
Ask coach for MOD.
Olympic Weightlifting W.O.D