Strength: Strict Press A) Strict press 5*5*5RM. B+) Strict Press 4*10*90% 10RM, AMRAP*90% 10RM. MetCon: In Teams Of 2 for quality 16min of P1: Handstand (free/face to wall/Back to wall/Ask coach) P2: 100m KB Front rack carry 32/24kg (Ask coach for scaling)
WOD 28/5/17
/in WOD /by Maayan MoskowA) Strict press 5*5*5RM.
B+) Strict Press 4*10*90% 10RM, AMRAP*90% 10RM.
MetCon: In Teams Of 2 for quality 16min of
P1: Handstand (free/face to wall/Back to wall/Ask coach)
P2: 100m KB Front rack carry 32/24kg (Ask coach for scaling)
WOD 26/5/17
/in WOD /by Maayan MoskowSkill: Barbell Snatch Practice
MetCon: “Randy”
75 Snatches for time 35/25kg
*Ask Coach for scaling options.
WOD 25/5/17
/in WOD /by Maayan MoskowStrength: Back Squat
A) 5*5*5RM
B+) 3*10*90% 10RM; 1xMax reps*90% 10RM (15+)
MetCon:
3 Rounds for reps of
5min AMRAPs
3 Deadlifts
6 Pull ups
9 Box jumps
* 2 min Rest between rounds.
A) 9 KB Swings AHAP with acceptable form- PU by ability-60/50cm Step ups
B) 60/35kg- Pull ups by ability-60/50cm
C) 82.5/45kg- Pull usp-60/50cm
D) 100/55kg- C2B Pull ups-70/60cm
D+) 140/70kg-C2B Pull ups-70/60cm
Olympic weightlifting: