W.O.D 10/4/18 April 9, 2018/in WOD /by YoniCrossfit W.O.D: Skill: Squat clean Beginners (A,B,C): progression Advanced(D&E): work up to heavy single Metcon: For time 21-15-9 Clean (any kind) Pullup Ask coach 40/25 50/35 60/40 70/50 Olympic Weightlifting W.O.D: 1. Clean complex: first pull+C.pull+HC+Cln+Jrk 1+1+2+1+1 7 sets start at 70% add weight by feel (Beginners ask coach which segment to omit) 2. Squat jerk/ low power Jerk from racks work up to heavy triple 3. Pause (at knee 4sec) clean pull 6x3x85% 4. Front rack lunge 6×3+3×60-70% front squat Endurance W.O.D: 5RFT 1k Max effort run 2 min rest /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Yoni /wp-content/uploads/2015/09/cfta-logo3.png Yoni2018-04-09 21:29:432018-04-09 21:29:43W.O.D 10/4/18
W.O.D 9/4/18 April 8, 2018/in WOD /by YoniCrossfit W.O.D: Strength: A) Shoulder press 5x5xElements Weight B) Shoulder press Find 5RM C+) Pushpress Find 3RM MetCon: partner WOD P-1 Plank P-2 Work 100 HSPU (by ability-pike,mod ROM, HSPU,DHSPU,RHSPU) 100 Double unders 100 Wallball Situps (done together) *Alternate freely ** ask coach for modifications Cashout: 3 Sets of max time hang on pullup bar Strength & Accessory W.O.D: Strength: Shoulder Press 5*75%; 5*80%; +5*85% 3RM (90%1RM) +2.5/5kg Back Squat 5*75%; 5*80%; +5*85% 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 Yoni2018-04-08 20:57:222018-04-09 07:13:11W.O.D 9/4/18
W.O.D 8/4/18 April 7, 2018/in WOD /by YoniCrossfit W.O.D: Strength: A) Backsquat 5x5xElements Weight B) Backsquat find 5RM C+) Power clean find 3RM D&E) Squat clean find 1-3RM MetCon: 3 RFT 15 Box jump 15 Wallballs 15 Pullups * Ask coach for modifications Cashout: Tabata bottom to bottom Airsquats /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Yoni /wp-content/uploads/2015/09/cfta-logo3.png Yoni2018-04-07 21:00:542018-04-07 10:26:45W.O.D 8/4/18
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W.O.D 10/4/18
/in WOD /by YoniCrossfit W.O.D:
Skill: Squat clean
Beginners (A,B,C): progression
Advanced(D&E): work up to heavy single
Metcon: For time
21-15-9
Clean (any kind)
Pullup
Olympic Weightlifting W.O.D:
1. Clean complex: first pull+C.pull+HC+Cln+Jrk 1+1+2+1+1 7 sets start at 70% add weight by feel (Beginners ask coach which segment to omit)
2. Squat jerk/ low power Jerk from racks work up to heavy triple
3. Pause (at knee 4sec) clean pull 6x3x85%
4. Front rack lunge 6×3+3×60-70% front squat
Endurance W.O.D: 5RFT
1k Max effort run
2 min rest
W.O.D 9/4/18
/in WOD /by YoniCrossfit W.O.D:
Strength:
A) Shoulder press 5x5xElements Weight
B) Shoulder press Find 5RM
C+) Pushpress Find 3RM
MetCon: partner WOD
P-1 Plank
P-2 Work
100 HSPU (by ability-pike,mod ROM, HSPU,DHSPU,RHSPU)
100 Double unders
100 Wallball Situps (done together)
*Alternate freely
** ask coach for modifications
Cashout: 3 Sets of max time hang on pullup bar
Strength & Accessory W.O.D:
Strength:
Shoulder Press 5*75%; 5*80%; +5*85% 3RM (90%1RM) +2.5/5kg
Back Squat 5*75%; 5*80%; +5*85% 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 8/4/18
/in WOD /by YoniCrossfit W.O.D:
Strength:
A) Backsquat 5x5xElements Weight
B) Backsquat find 5RM
C+) Power clean find 3RM
D&E) Squat clean find 1-3RM
MetCon: 3 RFT
15 Box jump
15 Wallballs
15 Pullups
* Ask coach for modifications
Cashout:
Tabata bottom to bottom Airsquats