WOD 19/10/18 October 19, 2018/in WOD /by YoniCrossfit W.O.D Skill: Kipping Pullup Kipping ring dips MetCon: 20-15-10-5 Pullups Dips V-Ups Strength Accessory W.O.D Strength: Back Squat 3-3-3-3: +3*80% MetCon: “Running Jackie” 1000m run 50 Thrusters 20/15 kg 30 Pull ups Endurance W.O.D 30 min AMRAP 25 Slam ball 25 russian twist 24/16 25 DU 25 airsquats Order does not matter /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Yoni /wp-content/uploads/2015/09/cfta-logo3.png Yoni2018-10-19 00:34:202018-10-19 00:34:20WOD 19/10/18
WOD 18/10/18 October 17, 2018/in WOD /by YoniCrossfit W.O.D Skill: Squat clean Strength: A) Deadlift 5x5xE.WT B) Deadlift Find RM C-E) Squat clean 6x3x80-90%3RM MetCon: I go U GO 12 min AMRAP – 5 Thruster 50/35 – 10 OTB Burpees Each partner must complete a full round while other partner rests Olympic Weightlifting W.O.D OHS 15 min to establish 1RM of the day HC+Jerk 5×2+1×70% 2×2+1×80% Cluster establish 1RM S.pull 6x3x100% /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Yoni /wp-content/uploads/2015/09/cfta-logo3.png Yoni2018-10-17 20:52:562018-10-17 20:52:56WOD 18/10/18
WOD 17/10/18 October 17, 2018/in WOD /by YoniCrossfit W.O.D Skill: Double unders/ Triple unders MetCon: for time and reps 4 min AMRAP burpee pullup 1 min Rest, then: 4 Min AMRAP AKBS 24/16 1 min Rest, then 8 Min AMRAP “Annie” 50-40-30-20-10 DU ABmat situps Strength Accessory W.O.D Strength: Push Press Hall Pulls 3-3-3-3: +3*80% (from last set) Accessory: Ring rows (deficit by bility) 3-4*10-15 KB Russian swings 3*15-20 (unbroken reps! Weight by ability) /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Yoni /wp-content/uploads/2015/09/cfta-logo3.png Yoni2018-10-17 20:49:532018-10-17 20:49:53WOD 17/10/18
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WOD 19/10/18
/in WOD /by YoniCrossfit W.O.D
Skill:
Kipping Pullup
Kipping ring dips
MetCon: 20-15-10-5
Pullups
Dips
V-Ups
Strength Accessory W.O.D
Strength:
Back Squat
3-3-3-3: +3*80%
MetCon:
“Running Jackie”
1000m run
50 Thrusters 20/15 kg
30 Pull ups
Endurance W.O.D
30 min AMRAP
25 Slam ball
25 russian twist 24/16
25 DU
25 airsquats
Order does not matter
WOD 18/10/18
/in WOD /by YoniCrossfit W.O.D
Skill: Squat clean
Strength:
A) Deadlift 5x5xE.WT
B) Deadlift Find RM
C-E) Squat clean 6x3x80-90%3RM
MetCon: I go U GO
12 min AMRAP
– 5 Thruster 50/35
– 10 OTB Burpees
Each partner must complete a full round while other partner rests
Olympic Weightlifting W.O.D
WOD 17/10/18
/in WOD /by YoniCrossfit W.O.D
Skill: Double unders/ Triple unders
MetCon: for time and reps
4 min AMRAP burpee pullup
1 min Rest, then:
4 Min AMRAP AKBS 24/16
1 min Rest, then 8 Min AMRAP
“Annie”
50-40-30-20-10
DU
ABmat situps
Strength Accessory W.O.D
Strength:
Push Press
Hall Pulls
3-3-3-3: +3*80% (from last set)
Accessory:
Ring rows (deficit by bility) 3-4*10-15
KB Russian swings 3*15-20 (unbroken reps! Weight by ability)