W.O.D 7/3 March 6, 2018/in WOD /by YoniCrossFit WOD: Strength: A) Deadlift 5x5xElements Weight B+) Frontsquat 5x5x90% of 5RM from sunday MetCon: “Diane” 21-15-9 Deadlift 102.5/75 HSPU *Ask coach for modifications Strength & Accessory WOD Strength: Shoulder Press – Establish 3RM Back Squat – Establish 3RM Accessory: (Weights by ability) Ring Push ups 3-4*10-15 reps One arm Deadlift 3*10-15 (each side) ——————- 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 Yoni2018-03-06 21:00:542018-03-06 11:00:51W.O.D 7/3
W.O.D 6/3 March 5, 2018/in WOD /by YoniCrossFit WOD: Skill: Snatch MetCon: For time 21-15-9 Snatch Pullup A) SDHP + pullups by ability B) 30/20 C) 42.5/30 D) 50/35 E) 60/42.5 ————————– Olympic weightlifting WOD: Power clean+Push Jerk 2×3+3×70% | 2×2+2×75% | 3×1+1×80% Snatch pull 8x3x100 Front squat+Backsquat 3×7+3×60%BS1RM ———————- Endurance W.O.D: “Randy Meets Karen Meets (G.I.) Jane” 75 Power snatch 35/25kg 100 burpee pullup 150 Wallballs 9/6kg *40 minute timecap /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Yoni /wp-content/uploads/2015/09/cfta-logo3.png Yoni2018-03-05 21:00:412018-03-03 17:51:14W.O.D 6/3
W.O.D 5/3 March 4, 2018/in WOD /by YoniCrossFit WOD: Strength: A) Shoulder press 5x5xElements Weight B+) Shoulder Press find 5RM MetCon: in pairs 70 Thrusters 42.5/30 60 burpees 40 Ring dips *ask coach for modifications ———————— Strength & Accessory WOD Strength: Bench Press Establish 3RM Deadlift Establish 3RM Accessory: Weights/reps By Ability Rope Climbs 10/15/20 ——————- Gymnastics WOD: A) 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 Yoni2018-03-04 21:00:242018-03-03 17:43:33W.O.D 5/3
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W.O.D 7/3
/in WOD /by YoniCrossFit WOD:
Strength:
A) Deadlift 5x5xElements Weight
B+) Frontsquat 5x5x90% of 5RM from sunday
MetCon: “Diane”
21-15-9
Deadlift 102.5/75
HSPU
*Ask coach for modifications
Strength & Accessory WOD
Strength:
Shoulder Press – Establish 3RM
Back Squat – Establish 3RM
Accessory: (Weights by ability)
Ring Push ups 3-4*10-15 reps
One arm Deadlift 3*10-15 (each side)
——————-
Gymnastics WOD:
Superset with low crow hold 5×15-30s
W.O.D 6/3
/in WOD /by YoniCrossFit WOD:
Skill: Snatch
MetCon: For time
21-15-9
Snatch
Pullup
————————–
Olympic weightlifting WOD:
———————-
Endurance W.O.D:
“Randy Meets Karen Meets (G.I.) Jane”
75 Power snatch 35/25kg
100 burpee pullup
150 Wallballs 9/6kg
*40 minute timecap
W.O.D 5/3
/in WOD /by YoniCrossFit WOD:
Strength:
A) Shoulder press 5x5xElements Weight
B+) Shoulder Press find 5RM
MetCon: in pairs
70 Thrusters 42.5/30
60 burpees
40 Ring dips
*ask coach for modifications
————————
Strength & Accessory WOD
Strength:
Bench Press Establish 3RM
Deadlift Establish 3RM
Accessory: Weights/reps By Ability
Rope Climbs 10/15/20
——————-
Gymnastics WOD:
A) Handstands:
5.Core cashout- by coaches prescription