W.O.D 3/4/18 April 2, 2018/in WOD /by YoniCrossfit W.O.D: MetCon: “40 years in the desert” In teams of 2 perform 40min AMRAP 1k run 10 S2OH 40/30kg 20 Medball situps 30 HRPU 40 burpees Olympic Weightlifting W.O.D: Snatch establish new 1RM (25 min) Beginners Hang snatch 8x3x70% (ask coach for specific weight) OHS work up to 3 RM. if you have mobility issues, go light and pause for 3-5 sec at bottom position 10×3 Clean first pull+clean pull 7×1+3×90% Front squat 3x3x75% 2x2x85% 1x1x90% Endurance W.O.D: Same as Crossfit WOD: “40 years in the desert” /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Yoni /wp-content/uploads/2015/09/cfta-logo3.png Yoni2018-04-02 21:00:302018-04-02 07:54:49W.O.D 3/4/18
W.O.D 2/4/18 April 1, 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 Burpees KB Hang SDHP *Ask coach for weights and modifications Strength & Accessory W.O.D: Strength: Shoulder Press 3*5*70% 3RM (90%1RM) Back Squat 3*5*70% 3RM (90%1RM) MetCon: 5RFR 2min AMRAPs 5 Pull Ups (ring) 7 Push ups (Clapping/ Plyo) 9 Jumpin Lunges * 1 min Rest between rounds 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 Yoni2018-04-01 21:00:352018-04-01 15:21:08W.O.D 2/4/18
W.O.D 1/4/18 March 31, 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: For time “אחד מי יודע?” 1 burpee . 2 Pushup 1 burpee . 3 situp 2 pushup 1 burpee … 13 Double under 12 G- squat 12/16 11 Power clean 50/35 10 pistols 9 K2E 8 airsquat 7 KB swing 24/16 6 jump lunge 5 pullup 4 KB pushpress 12/8 3 situp 2 pushup 1 burpee /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Yoni /wp-content/uploads/2015/09/cfta-logo3.png Yoni2018-03-31 21:00:022018-03-31 10:23:59W.O.D 1/4/18
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W.O.D 3/4/18
/in WOD /by YoniCrossfit W.O.D:
MetCon: “40 years in the desert”
In teams of 2 perform 40min AMRAP
1k run
10 S2OH 40/30kg
20 Medball situps
30 HRPU
40 burpees
Olympic Weightlifting W.O.D:
Endurance W.O.D:
Same as Crossfit WOD: “40 years in the desert”
W.O.D 2/4/18
/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
Ring dips
Burpees
KB Hang SDHP
*Ask coach for weights and modifications
Strength & Accessory W.O.D:
Strength:
Shoulder Press 3*5*70% 3RM (90%1RM)
Back Squat 3*5*70% 3RM (90%1RM)
MetCon: 5RFR
2min AMRAPs
5 Pull Ups (ring)
7 Push ups (Clapping/ Plyo)
9 Jumpin Lunges
* 1 min Rest between rounds
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 1/4/18
/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: For time
“אחד מי יודע?”
1 burpee
.
2 Pushup
1 burpee
.
3 situp
2 pushup
1 burpee
…
13 Double under
12 G- squat 12/16
11 Power clean 50/35
10 pistols
9 K2E
8 airsquat
7 KB swing 24/16
6 jump lunge
5 pullup
4 KB pushpress 12/8
3 situp
2 pushup
1 burpee