Skills
HS walking
DU
Atarim
Technique
Barbell Hang squat clean
then
Metcon
12 min Ascending ladder
1+1, 2+2 etc
HSC 60/40
HSPU
Intermediate WOD
Skill
Ring MU
then
Then EMOM for 9 min
3 MU +15 DU
then
MetCon
20 Ring dips
30 Wall balls 20/12 lb
10 ring dips
20 Wall balls 20/12 lb
Post your results to the Whiteboard.
“Quickie”
3 RFT
800m Row
20 ring pushups
10 box jumps
Atarim
Technique
Kb snatch
then
Metcon
100 KB snatch for time
EMOM
perform 5 ring dips
Cashout
50 TTB for time
Post your results to the Whiteboard.
Quickie WOD
5 RFT
15 KB swing
15 pushups on KB
15 pullups/ring rows
Atarim
Technique
Bench press
then
Strength 20 min:
0-6 month:
Establish 5 RM
6+ month:
establish 1RM
then
all athletes perform 3×5 @ 85% (time permitting)
then
Metcon
3 round for reps
1 min ring pushups
1 min Row (C2)
1 min goblet squat 20/12
1min rest
Post your results to the Whiteboard.
Workout of the Day
Come and join us in saying goodbye to Lian Kimia with her going away WOD tomorrow!! Lian is moving to Amdika!! We sure are going to miss her and her smile and amazing personality. We are super “excited” for your move though. Thanks for being such a great addition to our family! On behalf of everyone here at CFTA i want to wish you good luck following your dreams. You will always have a spot in our hearts..
Lian will be coming in for the 1100 class. Don’t miss this one!!!
Strength
Deadlift
0-1: practice sets of 5
1-6: 5×5 (add 2.5kg from last week)
6+: Establish new 1RM
then
Metcon
“lian’s”
10-9-8..3-2-1
Box Jump
KB swing (32/24)
Situps
Post your results to the Whiteboard.
Quickie WOD
3 RFT
10 KB swing
10 ground to overhead (20/10kg plate)
10 airsquats
Atarim
“Daniel”
For time:
50 Pull-ups
400 meter run
21 Thrusters (95 lbs)
800 meter run
21 Thrusters (95 lbs)
400 meter run
50 Pull-ups
Post your results to the Whiteboard.
Atarim
Strength
Shoulder press
0-1: practice sets of 5
1-6: 5×5 (add 2.5kg from last week)
6+: Establish new 1RM
then
Metcon
12 min AMRAP
partner WOD
P1 – plank
P2 – S2OH 40/25
Dizengoff
Technique
Kipping pullup & Bar muscle up
then
Metcon
Emom 14
even – 7 BMU / strict pullup w/20lbs medball
odd – 7 burpee tuck jump
Post your results to the Whiteboard.
Quickie WOD
20 min AMRAP
5 box jump
10 Pushpress 40/30
30 DU
Atarim
Technique / strength
TGU
establish 1RM
then
Metcon
21-15-9
OHS 40/25
Burpee
Dizengoff
Adi’s class !!
Post your results to the Whiteboard.
Atarim
Strength
Conventional deadlift
0-1 month training experience: sets of 5 with weight from elements
1-6: 5×5 (add 2.5kg from last week)
6+ : deload week
1x5x60%
1x5x65%
1x5x70%
then
Metcon
5 RFT
10 KB swing
10 situps
10 KB lunge
10 pullups
Intermediate WOD
Special 15.4 Skill work
Post your results to the Whiteboard.
Quickie WOD
5 rds for time:
400m run
25 TTB
Atarim
“Elizabeth”
21-15-9 reps, for time:
Clean (135 lbs)
Ring Dips
Here is some motivation for ya all!!
Post your results to the Whiteboard.
Atarim
Strength
shoulder press
0-1 month training experience: sets of 5 with weight from elements
1-6: 5×5 (add 2.5kg from last week)
6+ : deload week
1x5x60%
1x5x65%
1x5x70%
then
Metcon
100 HSPU for time/150 HRPU
EMOM:
4-6 pistols
Competitors WOD
5×3 Hang squat clean.
then
MetCon
21-15-9 reps of
Front squats 60/40 kg
HSPU
Dizengoff
Technique
Handstand walking
then
Metcon
for time:
100 airsquat
400m run
80situps
400m run
60 ring pushups
400m run
20 pullups
400m run
100 DU
Post your results to the Whiteboard.
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