W.O.D 16/3/18 March 15, 2018/in WOD /by YoniCrossFit WOD: Skill: Handstand pushups (progression/Deficit/on rings) & kipping HSPU Metcon: For time 21-15-9 Boxjump over 60/50 RHSPU By ability: Pushup Pike press Mod HSPU HSPU DHSPU Strength & Accessory WOD: Strength/Skill: Power Clean Practice MetCon: For time Ascending Ladder 1-1, 2-2…10-10 Power Clean (By ability ½ BW/ ¾ BW) Strict Pull ups (Use bands if needed) (20min time cap) Endurance W.O.D: Partner WOD For time: 50 ring dip 50 pullup (if done yesterday, modify to back extensions|) 50 burpees 50 thruster 40/25 50 OHL 10/5 50 T2B 50 DU P-1 Works P-2 KB suitcase hold (24/16) /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Yoni /wp-content/uploads/2015/09/cfta-logo3.png Yoni2018-03-15 21:00:172018-03-06 08:45:50W.O.D 16/3/18
W.O.D 15/3/18 March 14, 2018/in WOD /by YoniCrossFit WOD: Strength: A) Shoulder press 5x5xElements weight B+) Shoulder press 5x5x90% of 5RM from monday Metcon: 12 minute ascending ladder 1-1, 2-2, 3-3… Snatch (any kind) 35/20 Pullup Olympic Weightlifting W.O.D: Out of breath C&J: 25 min work up to heavy single, perform 5 burpees before each set TNG pushpress 5x5x50-60% OHL work up to 3RM /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Yoni /wp-content/uploads/2015/09/cfta-logo3.png Yoni2018-03-14 21:00:492018-03-06 08:32:09W.O.D 15/3/18
W.O.D 14/3/18 March 13, 2018/in WOD /by YoniCrossFit WOD: Strength: A) Backsquat 5x5xElements Weight B+) Frontsquat 5x5x90% of 5RM from sunday MetCon: For time 1km run 50 DU 50 American KB Swing 24/16 50 Butterfly situp 1km Run *ask coach for modification Strength & Accessory WOD: Strength: Shoulder Press 5*65%(3RM/90%1RM); 5*75%; +5*85% Back Squats 5*65%(3RM/90%1RM); 5*75%; +5*85% Accessory: Weights by ability One arm KB/DB Shoulder Press 3-4*10-15 Bulgarian split squats 3*10-15 (each leg) 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 Yoni2018-03-13 21:00:292018-03-06 08:27:34W.O.D 14/3/18
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W.O.D 16/3/18
/in WOD /by YoniCrossFit WOD:
Skill: Handstand pushups (progression/Deficit/on rings) & kipping HSPU
Metcon: For time
21-15-9
Boxjump over 60/50
RHSPU
By ability:
Strength & Accessory WOD:
Strength/Skill: Power Clean Practice
MetCon: For time
Ascending Ladder 1-1, 2-2…10-10
Power Clean (By ability ½ BW/ ¾ BW)
Strict Pull ups (Use bands if needed)
(20min time cap)
Endurance W.O.D:
Partner WOD For time:
50 ring dip
50 pullup (if done yesterday, modify to back extensions|)
50 burpees
50 thruster 40/25
50 OHL 10/5
50 T2B
50 DU
P-1 Works
P-2 KB suitcase hold (24/16)
W.O.D 15/3/18
/in WOD /by YoniCrossFit WOD:
Strength:
A) Shoulder press 5x5xElements weight
B+) Shoulder press 5x5x90% of 5RM from monday
Metcon: 12 minute ascending ladder
1-1, 2-2, 3-3…
Snatch (any kind) 35/20
Pullup
Olympic Weightlifting W.O.D:
W.O.D 14/3/18
/in WOD /by YoniCrossFit WOD:
Strength:
A) Backsquat 5x5xElements Weight
B+) Frontsquat 5x5x90% of 5RM from sunday
MetCon: For time
1km run
50 DU
50 American KB Swing 24/16
50 Butterfly situp
1km Run
*ask coach for modification
Strength & Accessory WOD:
Strength:
Shoulder Press 5*65%(3RM/90%1RM); 5*75%; +5*85%
Back Squats 5*65%(3RM/90%1RM); 5*75%; +5*85%
Accessory: Weights by ability
One arm KB/DB Shoulder Press 3-4*10-15
Bulgarian split squats 3*10-15 (each leg)
Gymnastics WOD:
Superset with low crow hold 5×15-30s