W.O.D 28/3/19 March 27, 2018/in WOD /by YoniCrossFit WOD Strength: A) Deadlift 5x5xElements Weight B+) Frontsquat 5x5x90% of 5RM from sunday MetCon: 12 minute ascending ladder 1-1,2-2 etc Cluster 60/40 BMU A) KB thruster by ability+ pullup by ability B) Thruster 30/20 + pullups by ability C) 42.2/30 D) 50/35 E) RXd Strength & Accessory WOD Strength: Shoulder Press 5*75% (3RM/90%1RM); 3*85%: +1*95% Back Squat 5*75% (3RM/90%1RM); 3*85%: +1*95% Accessory: Weights by ability Weighted Push Ups 3*8-12 reps Dumbbell Bent Over Rows 3-4*10-15 /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Yoni /wp-content/uploads/2015/09/cfta-logo3.png Yoni2018-03-27 21:00:352018-03-06 11:55:03W.O.D 28/3/19
W.O.D 27/3/18 March 26, 2018/in WOD /by YoniCrossFit WOD Skill: Turkish getup Establish 1RM MetCon: Partner WOD P-1 Work P-2 Rest 400m Farmer carry 70 T2B 70 HRPU 400m Farmer carry Olympic weightlifting WOD Squat clean 25 min work up to heavy single TNG jerk from racks 3x5x70% | 2x3x75% Snatch Pull 3x3x100% | 3x2x110% Back squat 1x3x80% | 1x2x85% | 1x1x90% | 1x1x95% | 1x5x75% Endurance W.O.D MetCon: “kalsu” For time 100 thrusters 60/42.5 EMOM perform 5 burpees /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Yoni /wp-content/uploads/2015/09/cfta-logo3.png Yoni2018-03-26 21:00:392018-03-06 11:58:26W.O.D 27/3/18
W.O.D 26/3/18 March 25, 2018/in WOD /by YoniCrossFit WOD Strength: A) Shoulder press 5x5xElements Weight B+) Shoulder Press find 5RM (+1-2.5kg from last week) MetCon: 3RFT 30 DU 8 Power snatch 42.5/30 *ask coach for mods Strength & Accessory WOD Strength: Bench Press 5*75% (3RM/90%1RM); 3*85%: +1*95% Deadlift 5*75% (3RM/90%1RM); 3*85%: +1*95% Accessory: Reps by ability. Rope Climbs 10/15/20 Gymnastics WOD Handstands 5 sets: Handstand holds by ability. 5-10 minutes Handstand walking practice. Accessory handstand work by coach’s prescription Press Drill – 5×1-5 Pike stretch 5×45 Seconds superset with “courtneys question mark drill” 5×5 Planche Planche holds – 60s or 5x30seconds 5×5-8 planche push ups 5.Core cashout- by coaches prescription /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Yoni /wp-content/uploads/2015/09/cfta-logo3.png Yoni2018-03-25 21:00:272018-03-06 11:44:24W.O.D 26/3/18
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W.O.D 28/3/19
/in WOD /by YoniCrossFit WOD
Strength:
A) Deadlift 5x5xElements Weight
B+) Frontsquat 5x5x90% of 5RM from sunday
MetCon:
12 minute ascending ladder
1-1,2-2 etc
Cluster 60/40
BMU
A) KB thruster by ability+ pullup by ability
B) Thruster 30/20 + pullups by ability
C) 42.2/30
D) 50/35
E) RXd
Strength & Accessory WOD
Strength:
Shoulder Press 5*75% (3RM/90%1RM); 3*85%: +1*95%
Back Squat 5*75% (3RM/90%1RM); 3*85%: +1*95%
Accessory: Weights by ability
Weighted Push Ups 3*8-12 reps
Dumbbell Bent Over Rows 3-4*10-15
W.O.D 27/3/18
/in WOD /by YoniCrossFit WOD
Skill: Turkish getup
Establish 1RM
MetCon:
Partner WOD
P-1 Work P-2 Rest
400m Farmer carry
70 T2B
70 HRPU
400m Farmer carry
Olympic weightlifting WOD
Endurance W.O.D
MetCon: “kalsu”
For time
100 thrusters 60/42.5
EMOM perform 5 burpees
W.O.D 26/3/18
/in WOD /by YoniCrossFit WOD
Strength:
A) Shoulder press 5x5xElements Weight
B+) Shoulder Press find 5RM (+1-2.5kg from last week)
MetCon: 3RFT
30 DU
8 Power snatch 42.5/30
*ask coach for mods
Strength & Accessory WOD
Strength:
Bench Press 5*75% (3RM/90%1RM); 3*85%: +1*95%
Deadlift 5*75% (3RM/90%1RM); 3*85%: +1*95%
Accessory: Reps by ability.
Rope Climbs 10/15/20
Gymnastics WOD
5.Core cashout- by coaches prescription