Strength: Pull Ups test 1+2) Establish max reps pull ups. 3) Establish 3RM Pull ups, rest as needed then perform set of ME BW Pull ups 4) Establish 5RM Pull ups, rest as needed then perform set of ME BW Pull ups. MetCon: 3RFT 5 Hang power cleans 7 Pull ups 9 Burpees A) Ask coach for scaling options. B) 30/20kg-Pull ups by ability C) 42.5/30kg-Pull ups-burpees D) 60/42.5kg- C2B pull ups D+) 80/60kg-BMU Olympic Weightlifting:
Strength: Barbell Pull A) Deadlift 5*5*5RM B) Deadlift 5*5*3RM C) Sumo Deadlift establish 3RM. D) Snatch Establish 1RM. MetCon: 6RFT 24 Air squats 24 Push Ups 24 Walking Lunges (steps) *Ask coach for scaling options. יום השואה: ללא מוזיקה
WOD 26/4/17
/in WOD /by cftaStrength: Overhead Press
A) Strict Press 5*5*5RM
B) Strict Press find 5RM (If done on Sunday, perform 5*5*80% 5RM)
C+D) Establish 1 RM Push Press (If done on Sunday, perform 6*3*70% 1RM)
MetCon:
For Quality 12 min EMOM
3 Power Snatches
*Ask coach for scaling options.
WOD 25/4/17
/in WOD /by cftaStrength: Pull Ups test
1+2) Establish max reps pull ups.
3) Establish 3RM Pull ups, rest as needed then perform set of ME BW Pull ups
4) Establish 5RM Pull ups, rest as needed then perform set of ME BW Pull ups.
MetCon:
3RFT
5 Hang power cleans
7 Pull ups
9 Burpees
A) Ask coach for scaling options.
B) 30/20kg-Pull ups by ability
C) 42.5/30kg-Pull ups-burpees
D) 60/42.5kg- C2B pull ups
D+) 80/60kg-BMU
Olympic Weightlifting:
1) C&J find 1 RM
2) Snatch find 1 RM
3) Good Morning 5x5x80% snatch
WOD 24/4/17
/in WOD /by Jake MillerStrength: Barbell Pull
A) Deadlift 5*5*5RM
B) Deadlift 5*5*3RM
C) Sumo Deadlift establish 3RM.
D) Snatch Establish 1RM.
MetCon:
6RFT
24 Air squats
24 Push Ups
24 Walking Lunges (steps)
*Ask coach for scaling options.
יום השואה: ללא מוזיקה