Pushpress 5 attempts to perform 10 UB pushpress with the following weights M-42.5-50-60-70-80 W-25-30-35-40-42.5 *Ask coach to perscribe specific weights ** if you succeeded more than 3 and less than 10 re-attempt ME on same weight, for total of 5 sets.
W.O.D 28/2/18
/in WOD /by Jake MillerCrossFit WOD:
Strength:
A) Shoulder Press 5x5xElements weight
B+) Floor Press 5*5*90% 5RM from sunday
MetCon: For Reps
18 Min AMRAP
-10 KBS 32/24
-10 HSPU
– 10 pullup
– 100m suitcase carry
*Ask coach For mods
Strength & Accessory WOD:
Strength: (Deloading)
Shoulder Press: 3*5*70% (3RM/90%1RM)
Deadlift: 3*5*70% (3RM/90%1RM)
MetCon: 6 Rounds of
1min ME Work vs. 2min Rest
12 SDHP 45/30kg
21 Sit Ups
W.O.D 27/2/18
/in WOD /by Jake MillerCrossFit WOD:
Skill: OHS mobility drills
MetCon: For time
21-15-9
Olympic weightlifting W.O.D:
Endurance W.O.D:
“Morrison”
50-40-30-20-10
Wallball 20/12
boxjump 60/50
KB Swing 24/16
W.O.D 26/2/18
/in WOD /by Jake MillerCrossFit WOD:
Strength:
A) Back Squat 5x5x Elements Weight
B+) Back Squat Establish new 5RM (at least 2.5kg more than last week)
MetCon: For time
12-9-6
Squat clean 80/60
Ring muscle up
*ask coach for mods
Strength & Accessory WOD:
Strength: (Deloading)
Bench Press: 3*5*70% (3RM/90%1RM)
Deadlift: 3*5*70% (3RM/90%1RM)
MetCon:10-9-8…3-2-1
Wall Walks
KB Swings*2 (AHAP, has to be done Unbroken)