W.O.D 7/4/18 April 6, 2018/in WOD /by YoniCrossfit W.O.D: Strength: complete missed strength, if none missed, practice squat cleans by coaches prescription. MetCon: for time 15-10-5 Squat clean HSPU KB swing x2 – Pike pushup 40/25 – HSPU by ability 50/35 – HSPU 65/42.5 – Deficit HSPU 80/50 – Ring HSPU /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Yoni /wp-content/uploads/2015/09/cfta-logo3.png Yoni2018-04-06 21:00:192018-04-06 09:51:35W.O.D 7/4/18
W.O.D 5/4/18 April 4, 2018/in WOD /by YoniCrossfit W.O.D: Strength: Dips (bench/weighted bench/bar/rings) Find 5RM MetCon: “the ten plagues” 3 RFT 10 Wallwalks 10 KB swing 24/16 10 chinup 10 Box jumps 60/50 10 Wallballs 10 Diamond pushups 10 KB Overhead squat 24/16 10 V-UP 10 OH lunge 25/15 Perform 1 turkish get-up per side between each station 24/16 Olympic Weightlifting W.O.D: Hang clean 3x3x75% | 3x2x85% C&J 4x3x75% | 2x2x80% S.pull with pause at knee (2 sec) 5x3x100% Backsquat 1&¼ 6x3x75% /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Yoni /wp-content/uploads/2015/09/cfta-logo3.png Yoni2018-04-04 21:29:382018-04-04 21:29:38W.O.D 5/4/18
W.O.D 4/4/18 April 3, 2018/in WOD /by YoniCrossfit W.O.D: Strength: A) Deadlift 5x5xElements Weight B) Deadlift Find 5RM C+) Barbell Lunge Find 5RM MetCon: 3RFT 15 thrusters 42.5/30 20 T2B *Ask coach for modifications Strength & Accessory W.O.D Strength: Bench Press Deadlift Skill DB Snatch MetCon: 9-12-15-12-9 Burpee Strict Push ups DB Snatch 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 prescriptipn 4 – Core Cashout /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Yoni /wp-content/uploads/2015/09/cfta-logo3.png Yoni2018-04-03 21:00:562018-04-03 11:20:05W.O.D 4/4/18
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W.O.D 7/4/18
/in WOD /by YoniCrossfit W.O.D:
Strength: complete missed strength, if none missed, practice squat cleans by coaches prescription.
MetCon: for time
15-10-5
Squat clean
HSPU
W.O.D 5/4/18
/in WOD /by YoniCrossfit W.O.D:
Strength:
Dips (bench/weighted bench/bar/rings) Find 5RM
MetCon: “the ten plagues”
3 RFT
10 Wallwalks
10 KB swing 24/16
10 chinup
10 Box jumps 60/50
10 Wallballs
10 Diamond pushups
10 KB Overhead squat 24/16
10 V-UP
10 OH lunge 25/15
Olympic Weightlifting W.O.D:
W.O.D 4/4/18
/in WOD /by YoniCrossfit W.O.D:
Strength:
A) Deadlift 5x5xElements Weight
B) Deadlift Find 5RM
C+) Barbell Lunge Find 5RM
MetCon: 3RFT
15 thrusters 42.5/30
20 T2B
*Ask coach for modifications
Strength & Accessory W.O.D
Strength:
Bench Press
Deadlift
Skill DB Snatch
MetCon: 9-12-15-12-9
Burpee Strict Push ups
DB Snatch
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 prescriptipn
4 – Core Cashout