A) Back Squat 5*5*5EW B) Back Squat Establish 5RM C+D+E) Front Squat establish 5RM
MetCon:10min AMRAP 6 Pull Ups 9 Thrusters
A) J. Pull ups-20/15kg B) Pull ups by ability – 30/20kg C) 42.5/30kg-Pull ups D) 42.5/30kg- C2B Pull Ups E) 50/35kg-C2B Pull ups
Ask coach for MOD.
Strength Accessory W.O.D Strength: Power Clean establish 3 rm (25mi cap) MetCon: 6 Rounds of 3 Hang power Cleans (50-70% 3RM clean) 9 Burpee Pull ups *30 sec. Rest between rounds ** 20min time cap.
WOD 22/10/18
/in WOD /by YoniCrossfit W.O.D
Strength:
A) Back Squat 5*5*5EW
B) Back Squat Establish 5RM
C+D+E) Front Squat establish 5RM
MetCon: 10min AMRAP
6 Pull Ups
9 Thrusters
A) J. Pull ups-20/15kg
B) Pull ups by ability – 30/20kg
C) 42.5/30kg-Pull ups
D) 42.5/30kg- C2B Pull Ups
E) 50/35kg-C2B Pull ups
Ask coach for MOD.
Strength Accessory W.O.D
Strength:
Power Clean establish 3 rm
(25mi cap)
MetCon:
6 Rounds of
3 Hang power Cleans (50-70% 3RM clean)
9 Burpee Pull ups
*30 sec. Rest between rounds
** 20min time cap.
WOD 21/10/18
/in WOD /by YoniCrossfit W.O.D
Strength:
A) Shoulder Press 5*5*EW
B,C,D,E) Dips By ability (Bench/Bar/ Ring) 5*5-10 reps
MetCon: 21-15-9-6-3
– HSPU (Pike Push ups/KB Push press 16/12kg)
– Box jump 60/50
– KB swings 32/24kg
Ask coach for MOD.
WOD 20/10/18
/in WOD /by YoniCrossfit W.O.D
Strength: complete missed strength
MetCon:21-15-9
Deadlift 100/65
Strict T2B
*Ask coach for mods