WOD 15/9/17 September 14, 2017/in WOD /by Maayan Moskow Skill: Kipping HSPU DU practice. MetCon: 25min AMRAP Ladder 2 HSPU (Pike PU/ HRPU) 3 Pull Ups (Jumping Pull ups/ ring rows) 15 DU/5TU 3 HSPU 4 Pull Ups 15 DU/5TU 4 HSPU 5 Pull Ups 15 DU/5TU …. *Ask Coach for scaling options. Endurance: “Filthy Fifty” For time: 50 Box Jumps, 60/50 cm 50 Jumping Pull-ups 50 Kettlebell Swings, 16/12 kgs 50 Walking Lunges 50 Knees To Elbows 50 Push Press, 20/15 lbs 50 Back Extensions 50 Wall Balls, 20/14 lbs 50 Burpees 50 Double Unders https://i0.wp.com/crossfittelaviv.com/wp-content/uploads/2017/09/wod-15917.jpg?fit=1280%2C720&ssl=1 720 1280 Maayan Moskow /wp-content/uploads/2015/09/cfta-logo3.png Maayan Moskow2017-09-14 21:46:152017-09-13 22:47:01WOD 15/9/17
WOD 14/9/17 September 13, 2017/in WOD /by Maayan Moskow Strength: Deadlift. A) Deadlift 5*5*5RM B) Deadlift 5*5*90 5RM. C+) Snatch Grip Deadlift 5*5*90% 5RM. MetCon: Perform For time 200m Suitcase carry 32/24kg 30 Wall Balls 30 Cal Row 30 KB Swings 32/24kg 30 Goblet Squats 200m Suitcase carry *Ask coach for scaling options. https://i0.wp.com/crossfittelaviv.com/wp-content/uploads/2017/09/wod-14917.jpg?fit=1280%2C720&ssl=1 720 1280 Maayan Moskow /wp-content/uploads/2015/09/cfta-logo3.png Maayan Moskow2017-09-13 22:33:012017-09-13 22:33:01WOD 14/9/17
WOD 13/9/17 September 12, 2017/in WOD /by Maayan Moskow Strength: Press A) Shoulder Press 5*5*5RM B+) Floor Press 5*5*90 5RM. MetCon: 21-15-9 reps of Box Jumps Hang clean to overhead A) Step ups permitted 60/50cm- 20/15kg B) 60/50cm-30/20kg C) 60/50cm-42.5/30kg D) 70/60cm- 50/35kg E) 70/60cm-60/42.5kg. https://i0.wp.com/crossfittelaviv.com/wp-content/uploads/2017/09/wod-13917.jpg?fit=1280%2C720&ssl=1 720 1280 Maayan Moskow /wp-content/uploads/2015/09/cfta-logo3.png Maayan Moskow2017-09-12 23:36:382017-09-12 23:36:38WOD 13/9/17
WOD 15/9/17
/in WOD /by Maayan MoskowSkill: Kipping HSPU
DU practice.
MetCon: 25min AMRAP Ladder
2 HSPU (Pike PU/ HRPU)
3 Pull Ups (Jumping Pull ups/ ring rows)
15 DU/5TU
3 HSPU
4 Pull Ups
15 DU/5TU
4 HSPU
5 Pull Ups
15 DU/5TU
….
*Ask Coach for scaling options.
Endurance:
“Filthy Fifty”
For time:
50 Box Jumps, 60/50 cm
50 Jumping Pull-ups
50 Kettlebell Swings, 16/12 kgs
50 Walking Lunges
50 Knees To Elbows
50 Push Press, 20/15 lbs
50 Back Extensions
50 Wall Balls, 20/14 lbs
50 Burpees
50 Double Unders
WOD 14/9/17
/in WOD /by Maayan MoskowStrength: Deadlift.
A) Deadlift 5*5*5RM
B) Deadlift 5*5*90 5RM.
C+) Snatch Grip Deadlift 5*5*90% 5RM.
MetCon: Perform For time
200m Suitcase carry 32/24kg
30 Wall Balls
30 Cal Row
30 KB Swings 32/24kg
30 Goblet Squats
200m Suitcase carry
*Ask coach for scaling options.
WOD 13/9/17
/in WOD /by Maayan MoskowStrength: Press
A) Shoulder Press 5*5*5RM
B+) Floor Press 5*5*90 5RM.
MetCon:
21-15-9 reps of
Box Jumps
Hang clean to overhead
A) Step ups permitted 60/50cm- 20/15kg
B) 60/50cm-30/20kg
C) 60/50cm-42.5/30kg
D) 70/60cm- 50/35kg
E) 70/60cm-60/42.5kg.