WOD 9/7/17 July 8, 2017/in WOD /by Maayan Moskow Strength: Dips By Ability 1) 0-5 reps- Perform 5 sets of max reps by ability bench/bar/ ring dips. 2) 5-10 reps- 6*5 reps *70% #RM 3) 10+: 6*5 reps*85% 3RM MetCon: 10 rounds of 1min work 1 min rest 3 Pull Ups 6 Push Ups 9 Air Squats *Ask coach for scaling options. /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Maayan Moskow /wp-content/uploads/2015/09/cfta-logo3.png Maayan Moskow2017-07-08 17:08:402017-07-08 17:08:40WOD 9/7/17
WOD 7/7/17 July 6, 2017/in WOD /by Maayan MoskowSkill WORK: BY coach prescription. MetCon: “Seven Deadly Sins” For Time 10 Chest-to-Bar Pull-Ups 20 Toes-to-Bars 30 Deadlifts (85/60kg) 100 Double-Unders 30 Box Jumps (60/50cm) 20 Burpees 10 Cleans (85/60kg) *Cashout (mandatory) 10 min EMOM 15 sec. ME KB Russian Swings 24/16kg. /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Maayan Moskow /wp-content/uploads/2015/09/cfta-logo3.png Maayan Moskow2017-07-06 21:11:552017-07-06 21:11:55WOD 7/7/17
WOD 6/7/17 July 5, 2017/in WOD /by Maayan Moskow ****JULY MORNING SCHEDULE UPDATE: NO CLASSES OR OPEN GYM AT ATARIM On SUNDAY’S, TUESDAY’S, THURSDAY’S from 800-1100!*** Strength: Back Squat A) Back Squat 5*5*5RM B+) Establish 5RM Back Squat. MetCon: 5RFT 50 DU 15 OHS 40/30kg *Ask coach for scaling options. Olympic weightlifting WOD 6/7: Snatch 3x3x80% 3x3x80% 2x2x90% Snatch balance work up to heavy single Clean pul 5x3x105%l 1¼ Front squat 6x3x75-85% /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Maayan Moskow /wp-content/uploads/2015/09/cfta-logo3.png Maayan Moskow2017-07-05 22:11:392017-07-05 22:11:39WOD 6/7/17
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WOD 9/7/17
/in WOD /by Maayan Moskow1) 0-5 reps- Perform 5 sets of max reps by ability bench/bar/ ring dips.
2) 5-10 reps- 6*5 reps *70% #RM
3) 10+: 6*5 reps*85% 3RM
MetCon: 10 rounds of 1min work 1 min rest
3 Pull Ups
6 Push Ups
9 Air Squats
*Ask coach for scaling options.
WOD 7/7/17
/in WOD /by Maayan MoskowSkill WORK: BY coach prescription.
MetCon: “Seven Deadly Sins”
For Time
10 Chest-to-Bar Pull-Ups
20 Toes-to-Bars
30 Deadlifts (85/60kg)
100 Double-Unders
30 Box Jumps (60/50cm)
20 Burpees
10 Cleans (85/60kg)
*Cashout (mandatory)
10 min EMOM
15 sec. ME KB Russian Swings 24/16kg.
WOD 6/7/17
/in WOD /by Maayan MoskowNO CLASSES OR OPEN GYM AT ATARIM On SUNDAY’S, TUESDAY’S, THURSDAY’S from 800-1100!***
Strength: Back Squat
A) Back Squat 5*5*5RM
B+) Establish 5RM Back Squat.
MetCon: 5RFT
50 DU
15 OHS 40/30kg
*Ask coach for scaling options.
Olympic weightlifting WOD 6/7: