W.O.D 22/3/18 March 21, 2018/in WOD /by YoniCrossFit WOD Strength: A) Shoulder press 5x5xElements weight B+) Shoulder press 5x5x90% of 5RM from monday Metcon: “JT” 21-15-9 HSPU Ring dip Pushup Olympic Weightlifting W.O.D Snatch 2x3x70% | 2x2x80% | 2x1x855 | 1x1x90% C&J 2x(2+2)x75% | 2x(2+1)x85% | 1x(1+1)x90-95% Snatch Pull 5x3x100 Backsquat 6x3x85% /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Yoni /wp-content/uploads/2015/09/cfta-logo3.png Yoni2018-03-21 21:00:062018-03-06 11:31:21W.O.D 22/3/18
W.O.D 21/3/18 March 20, 2018/in WOD /by YoniCrossFit WOD: Strength: A) Deadlift 5x5xElements Weight B+) Frontsquat 5x5x90% of 5RM from sunday MetCon: 3RFT 15 Deadlift 15 T2B Ask coach 40/30 T2B by ability 70/40 T2B 102.5/ 75 T2B 102.5/75 ST2B Strength & Accessory WOD Strength: Shoulder Press 3*70% (3RM/90%1RM); 3*80%; +3*90% Back Squat 3*70% (3RM/90%1RM); 3*80%; +3*90% Accessory: Dumbbell Strict curl to overhead 3*10-15 reps Close grip push ups 3*10-15 reps (add weight if needed) Weights By Ability 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 Straddle stretch 5*45s Superset with low crow hold 5×15-30s Shoulder stand – 5*30s Ring push ups 5×8-10 Core cashout- by coaches prescription /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Yoni /wp-content/uploads/2015/09/cfta-logo3.png Yoni2018-03-20 21:00:412018-03-06 11:25:56W.O.D 21/3/18
W.O.D 20/3/18 March 19, 2018/in WOD /by YoniCrossFit WOD: Skill: kipping pullup MetCon: 16 minute AMRAP Even minutes: Pullups Odd minutes: Airsquats Cashout: Tabata Double unders Olympic weightlifting WOD: Out of breath snatch: 25 min to work up to heavy single. Perform 5 burpees before each set Power snatch 4x8x50-60% Front squat 6x3x80% Endurance W.O.D: Metcon: “murph” For time 1 mile run 100 pullups 200 pushups 300 airsquats 1 mile run * If you have body armor/weight vest (10kg), wear it. /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Yoni /wp-content/uploads/2015/09/cfta-logo3.png Yoni2018-03-19 21:00:092018-03-06 11:21:29W.O.D 20/3/18
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W.O.D 22/3/18
/in WOD /by YoniCrossFit WOD
Strength:
A) Shoulder press 5x5xElements weight
B+) Shoulder press 5x5x90% of 5RM from monday
Metcon: “JT”
21-15-9
HSPU
Ring dip
Pushup
Olympic Weightlifting W.O.D
W.O.D 21/3/18
/in WOD /by YoniCrossFit WOD:
Strength:
A) Deadlift 5x5xElements Weight
B+) Frontsquat 5x5x90% of 5RM from sunday
MetCon: 3RFT
15 Deadlift
15 T2B
Strength & Accessory WOD
Strength:
Shoulder Press 3*70% (3RM/90%1RM); 3*80%; +3*90%
Back Squat 3*70% (3RM/90%1RM); 3*80%; +3*90%
Accessory:
Dumbbell Strict curl to overhead 3*10-15 reps
Close grip push ups 3*10-15 reps (add weight if needed)
Weights By Ability
Gymnastics WOD
Superset with low crow hold 5×15-30s
W.O.D 20/3/18
/in WOD /by YoniCrossFit WOD:
Skill: kipping pullup
MetCon: 16 minute AMRAP
Even minutes: Pullups
Odd minutes: Airsquats
Cashout: Tabata Double unders
Olympic weightlifting WOD:
Endurance W.O.D:
Metcon: “murph”
For time
1 mile run
100 pullups
200 pushups
300 airsquats
1 mile run
* If you have body armor/weight vest (10kg), wear it.