WOD 24/5/17 May 23, 2017/in WOD /by Maayan Moskow Strength: Barbell Press Strength: Barbell Press A) Strict Press 5*5*5RM B+) Bench Press 3*10*90% 3RM; AMRAP*90% 10RM. MetCon: 9-15-21-15-9 HSPU SDLHP A) HRPU-16/12kg B) Pike Push ups-24/16kg C) HSPU-32/24kg D) HSPU-45/30kg D+) STRICT HSPU-50/35kg /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Maayan Moskow /wp-content/uploads/2015/09/cfta-logo3.png Maayan Moskow2017-05-23 20:33:152017-05-23 20:33:15WOD 24/5/17
WOD 23/5/17 May 22, 2017/in WOD /by Maayan Moskow Skill: Ring Muscle ups practice MetCon: 10 RFT 1 RMU 2 One legged squats 4 KB Swings 32/24kg 8 Burpees *Ask coach for scaling options. Olympic weightlifting: 15 min to find 1RM Cluster 3 TNG Clean + 3TNG Jerk – 6 sets start at 60-70% add WT by feel OHS – work up to heavy single OHL 6×3+3×50-70% of front squat /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Maayan Moskow /wp-content/uploads/2015/09/cfta-logo3.png Maayan Moskow2017-05-22 20:21:032017-05-22 20:21:03WOD 23/5/17
WOD 22/5/17 May 21, 2017/in WOD /by Maayan MoskowStrength: Barbell Pull A) Deadlift 5*5*5RM B) Deadlift 3*10*90% 10RM; AMARAP*90% 10 RM (Touch&go aren’t permitted) C) Snatch Grip Deadlift 3*10*90% 10RM; AMRAP*90% 10RM D) Snatch Pulls 3*10*90% 10RM; AMRAP*90% 10RM MetCon: For Time 25 Barbell snatches 25 Wall balls 25 Toes 2 Bar 25 Overhead Squats A) Ask coach for specific instructions. B) 30/20kg-K2E C) 42.5/30kg-T2B D) 50/35kg /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Maayan Moskow /wp-content/uploads/2015/09/cfta-logo3.png Maayan Moskow2017-05-21 21:49:132017-05-21 21:49:13WOD 22/5/17
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WOD 24/5/17
/in WOD /by Maayan MoskowBarbell Press
Strength:
Barbell Press
A) Strict Press 5*5*5RM
B+) Bench Press 3*10*90% 3RM; AMRAP*90% 10RM.
MetCon:
9-15-21-15-9
HSPU
SDLHP
A) HRPU-16/12kg
B) Pike Push ups-24/16kg
C) HSPU-32/24kg
D) HSPU-45/30kg
D+) STRICT HSPU-50/35kg
WOD 23/5/17
/in WOD /by Maayan MoskowMetCon: 10 RFT
1 RMU
2 One legged squats
4 KB Swings 32/24kg
8 Burpees
*Ask coach for scaling options.
Olympic weightlifting:
OHL 6×3+3×50-70% of front squat
WOD 22/5/17
/in WOD /by Maayan MoskowStrength:
Barbell Pull
A) Deadlift 5*5*5RM
B) Deadlift 3*10*90% 10RM; AMARAP*90% 10 RM
(Touch&go aren’t permitted)
C) Snatch Grip Deadlift 3*10*90% 10RM; AMRAP*90% 10RM
D) Snatch Pulls 3*10*90% 10RM; AMRAP*90% 10RM
MetCon: For Time
25 Barbell snatches
25 Wall balls
25 Toes 2 Bar
25 Overhead Squats
A) Ask coach for specific instructions.
B) 30/20kg-K2E
C) 42.5/30kg-T2B
D) 50/35kg