WODS and Latest News

Strength.

push press 5 x 3 @ 82.5%

Conditioning.

4 rounds for reps

60sec cal row

60sec shoulder to overhead 42.5/30kg

60sec rest

Skill.

7 sets high hang snatch + hang snatch

Conditioning.

5 rft

7 hang power snatch 50/35kg

7 toes to bar

14 lunges

Strength.

Good mornings 4 x 8 @ 32% of 1rm back squat (tempo 3011)

Conditioning.

The Athlete Games Wod 3

8min amrap

8 deadlift 100/70kg

16 wall ball 10’/9′ 9/6kg

16 box jump 24/20

Skill.

handstand push-up

Conditioning.

10min amrap

40 double unders

20 kettlebell swings 24/16kg

10 burpee

Strength.

back squat

1 x 6 65%

1 x 4 75%

1 x 2 80%

1 x 2 85%

1 x 1 90%

rest 3min

1 x max effort 85%

Conditioning

5 rounds for total reps

30 sec thrusters 60/40kg

30 sec rest

30 sec pull up

30 sec rest

Team WOD

Strength.

front rack reverse lunges 8,8,8,8,8 (4 each leg)

Conditioning.

3 rft

200m run

15 hang power snatch 42.5/30kg

Skill.

Toes to bar progressions.

Conditioning.

10min amrap

10 pull up

20 wall ball 10’/9′ 9/6kg

10 (alternating) kettlebell snatch 24/16kg

Strength.

push press 5 x 5 @ 80%

Conditioning.

12min omem.

1min. 15/10 burpee

2min. 10 step down box jump 30/24

3min. Max effort double unders

Skill.

15min work up to heavy power clean & power jerk.

Conditioning.

CrossFit Open WOD 13.4

7min ascending ladder. 3,6,9 etc

3 clean & jerk

3 toes to bar