W.O.D 13/3/18 March 12, 2018/in WOD /by YoniCrossFit WOD: Skill: kipping pullup & thruster efficiency MetCon: “Fran” 21-15-9 Thruster 42.5/30 pullup *10 minute cap **ask coach for modification Olympic weightlifting WOD: Hang snatch 3x3x80% | 2x2x85% | 2x1x90% TNG Power Clean: 5×50 | 5×55 |5×60 | 5×65 | 5×70 | 3×75 | 3×80 Back squat 6x3x80% Endurance W.O.D: Metcon: 40 min Ascending ladder 5-5-5-5-5-5-5, 10-10-10-10-10-10-10… etc (reps increase by 5 each round) Wallball T2B Pullup Box jump KB SDHP 24/16 Airsquat Pushup * Order does not matter. /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Yoni /wp-content/uploads/2015/09/cfta-logo3.png Yoni2018-03-12 21:00:392018-03-06 08:22:01W.O.D 13/3/18
W.O.D 12/3/18 March 11, 2018/in WOD /by YoniCrossFit WOD: Strength: A) Shoulder press 5x5xElements Weight B+) Shoulder Press find 5RM (+1-2.5kg from last week) MetCon: For time 30-20-10 Burpee Ringdips Pistols *ask coach for modification Strength & Accessory WOD: Strength: Bench Press 5*65%(3RM/90%1RM); 5*75%; +5*85% Deadlift 5*65%(3RM/90%1RM); 5*75%; +5*85% Accessory: Weights/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 Yoni2018-03-11 21:00:362018-03-06 08:17:31W.O.D 12/3/18
W.O.D 11/3/18 March 10, 2018/in WOD /by YoniCrossFit WOD: Strength: A) Backsquat 5x5x Elements weight B+) Front squat – find new 5RM (+2.5kg from last week) MetCon: 20 Min AMRAP I Go U go 10 power clean 60/40 20 Wallball 20/12 Partners must complete a full round then switch. One partner rests while the other works. Partners must use same weight for wallball & power cleans. /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Yoni /wp-content/uploads/2015/09/cfta-logo3.png Yoni2018-03-10 21:00:512018-03-06 08:13:15W.O.D 11/3/18
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W.O.D 13/3/18
/in WOD /by YoniCrossFit WOD:
Skill: kipping pullup & thruster efficiency
MetCon: “Fran”
21-15-9
Thruster 42.5/30
pullup
*10 minute cap
**ask coach for modification
Olympic weightlifting WOD:
Endurance W.O.D:
Metcon: 40 min Ascending ladder 5-5-5-5-5-5-5, 10-10-10-10-10-10-10… etc
(reps increase by 5 each round)
Wallball
T2B
Pullup
Box jump
KB SDHP 24/16
Airsquat
Pushup
* Order does not matter.
W.O.D 12/3/18
/in WOD /by YoniCrossFit WOD:
Strength:
A) Shoulder press 5x5xElements Weight
B+) Shoulder Press find 5RM (+1-2.5kg from last week)
MetCon: For time
30-20-10
Burpee
Ringdips
Pistols
*ask coach for modification
Strength & Accessory WOD:
Strength:
Bench Press 5*65%(3RM/90%1RM); 5*75%; +5*85%
Deadlift 5*65%(3RM/90%1RM); 5*75%; +5*85%
Accessory: Weights/reps by ability
Rope Climbs 10/15/20
Gymnastics WOD:
5.Core cashout- by coaches prescription
W.O.D 11/3/18
/in WOD /by YoniCrossFit WOD:
Strength:
A) Backsquat 5x5x Elements weight
B+) Front squat – find new 5RM (+2.5kg from last week)
MetCon: 20 Min AMRAP
I Go U go
10 power clean 60/40
20 Wallball 20/12
Partners must complete a full round then switch. One partner rests while the other works. Partners must use same weight for wallball & power cleans.