Strength: Overhead press A) Strict Press 5*5*5RM B+) Establish 10RM Strict press. MetCon: 3 Rounds for reps of 3min AMRAP 5 S2OH 5 Strict Pull ups 5 American KB swings *rest 2 min between rounds. A) 12/8kg KB 5reps each hand Each hand-Pull ups by ability-12/8kg KB B) 40/25kg-Pull ups by ability-24/16kg KB C) 50/30kg- Strict pull ups-24/16kg KB D) 60/35kg-Strict C2B-32/24kg KB D+) 70/45kg-BMU-32/24kg KB Snatch
Strength: Squats A) Back Squat 5*5*5RM B) Back Squat 5*5*90%5RM C) Front Squat Establish 3RM D) Snatch establish 1RM (if done on Monday perform 6*2*70%1RM) MetCon: 5RFT 8 SDLHP 10 Toes 2 Bar 12 Box Jumps A) 16/12kg- T2B by ability- step ups B) 24/16kg-K2E-60/50cm C) 32/20kg-T2B-60/50cm D) 42,5kg/30kf-T2B-60/50kg D+) 60/42.5kg-Strict T2B-70/60kg Olympic Weightlifting:
WOD 30/4/17
/in WOD /by cftaStrength: Overhead press
A) Strict Press 5*5*5RM
B+) Establish 10RM Strict press.
MetCon: 3 Rounds for reps of
3min AMRAP
5 S2OH
5 Strict Pull ups
5 American KB swings
*rest 2 min between rounds.
A) 12/8kg KB 5reps each hand Each hand-Pull ups by ability-12/8kg KB
B) 40/25kg-Pull ups by ability-24/16kg KB
C) 50/30kg- Strict pull ups-24/16kg KB
D) 60/35kg-Strict C2B-32/24kg KB
D+) 70/45kg-BMU-32/24kg KB Snatch
WOD 28/4/17
/in WOD /by cftaMetcon:
“EVA”
5RFT
800m Run
30 KB Swings 32/24kg
30 Pull Ups
*Ask coach for scaling options.
**50 min cap!
WOD 27/4/17
/in WOD /by cftaStrength: Squats
A) Back Squat 5*5*5RM
B) Back Squat 5*5*90%5RM
C) Front Squat Establish 3RM
D) Snatch establish 1RM (if done on Monday perform 6*2*70%1RM)
MetCon: 5RFT
8 SDLHP
10 Toes 2 Bar
12 Box Jumps
A) 16/12kg- T2B by ability- step ups
B) 24/16kg-K2E-60/50cm
C) 32/20kg-T2B-60/50cm
D) 42,5kg/30kf-T2B-60/50kg
D+) 60/42.5kg-Strict T2B-70/60kg
Olympic Weightlifting:
Snatch 2x3x70% 2x2x80% 1x1x85% 1x1x90%
C&J 3×2+2×70% 3×2+1×80% 2×1+1×90%
Snatch pull 5x3x100%
Back Squat 3x3x80% 2x2x90%