W.O.D 19/3/18 March 18, 2018/in WOD /by YoniCrossFit WOD: Strength: A) Shoulder press 5x5xElements Weight B+) Shoulder Press find 5RM (+1-2.5kg from last week) MetCon: Partner WOD 4 RFT 100m farmer carry 32/24 20 S2OH 60/42.5 20 pullup 20 T2B P-1 work P-2 rest Alternate freely between partners Strength & Accessory WOD: Strength: Bench Press 3*70% (3RM/90%1RM); 3*80%; +3*90% Deadlift 3*70% (3RM/90%1RM); 3*80%; +3*90% 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 Yoni2018-03-18 21:00:302018-03-06 09:04:19W.O.D 19/3/18
W.O.D 18/3/18 March 17, 2018/in WOD /by YoniCrossFit WOD: Strength: A) backseat 5x5xElements weight B+) Front squat – find new 5RM (+2.5kg from last week) Skill: kipping ring dip & power clean MetCon: “Elizabeth” 21-15-9 Clean (any kind) 60/42.5 Ring dips *12 minute timecap /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Yoni /wp-content/uploads/2015/09/cfta-logo3.png Yoni2018-03-17 21:00:552018-03-06 08:55:16W.O.D 18/3/18
W.O.D 17/3/18 March 16, 2018/in WOD /by YoniCrossFit WOD: 2018 Fourth open event!! come to the box to participate in the intramural open, cheer your friends, make noise and have fun!!! /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Yoni /wp-content/uploads/2015/09/cfta-logo3.png Yoni2018-03-16 21:00:592018-03-06 08:49:00W.O.D 17/3/18
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W.O.D 19/3/18
/in WOD /by YoniCrossFit WOD:
Strength:
A) Shoulder press 5x5xElements Weight
B+) Shoulder Press find 5RM (+1-2.5kg from last week)
MetCon: Partner WOD
4 RFT
100m farmer carry 32/24
20 S2OH 60/42.5
20 pullup
20 T2B
P-1 work
P-2 rest
Alternate freely between partners
Strength & Accessory WOD:
Strength:
Bench Press 3*70% (3RM/90%1RM); 3*80%; +3*90%
Deadlift 3*70% (3RM/90%1RM); 3*80%; +3*90%
Accessory: Reps by ability
Rope climbs
10/15/20
Gymnastics WOD:
5.Core cashout- by coaches prescription
W.O.D 18/3/18
/in WOD /by YoniCrossFit WOD:
Strength:
A) backseat 5x5xElements weight
B+) Front squat – find new 5RM (+2.5kg from last week)
Skill: kipping ring dip & power clean
MetCon: “Elizabeth”
21-15-9
Clean (any kind) 60/42.5
Ring dips
*12 minute timecap
W.O.D 17/3/18
/in WOD /by YoniCrossFit WOD:
2018 Fourth open event!!
come to the box to participate in the intramural open, cheer your friends, make noise and have fun!!!