WOD 22/3/17 March 21, 2017/in WOD /by Jake MillerStrength:Overhead Press/ Push Jerk Practice A) Shoulder Press 5*5*5RM B) Shoulder Press: Find 5RM (if already done perform 5x5x90%of 5RM) C+D) Push Jerk 3-3-3-3-3-3 MetCon: Complete for time 30 HSPU 40 Toes 2 Bar 50 Thrusters 20/15kg A) Ask coach for Specific Instructions B+) Pike PU-K2E C) Rx’d D) Strict HSPU /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2017-03-21 21:00:412017-03-21 18:00:31WOD 22/3/17
WOD 21/3/17 March 20, 2017/in WOD /by Jake MillerStrength/Skill: Strict Pull Ups/Bar Muscle Ups by coach prescription MetCon: 20 min AMRAP 3 Bar MU 6 One legged squats 9 KB Swings (A) 32/24kg *Ask coach for scaling options Olympic weightlifting: Out of breath Snatch: 25 min to work up to heavy single. (Perform 5 burpees before each set.) Power snatch 4x8x50-60% Front squat 6x3x80% /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2017-03-20 21:00:252017-03-20 16:59:12WOD 21/3/17
WOD 20/3/17 March 19, 2017/in WOD /by Jake MillerStrength: Barbell Pull A) Deadlift 5*5*5RM B) Deadlift find 5RM C+D) Power Clean 2-2-2-2-2-2 MetCon: “The Chief” Five 3-minute AMRAPs in 19 minutes Complete AMRAP in 3 minutes: 3 Power Cleans (60/42 kg) 6 Push-Ups 9 Air Squats Then Rest 1 minute Repeat 5 times. Start each 3-minute cycle where you left off on the previous cycle and repeat for a total of 5 cycles. Count total rounds and reps completed. *Ask for scaling options /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2017-03-19 21:00:082017-03-19 20:12:42WOD 20/3/17
WOD 22/3/17
/in WOD /by Jake MillerStrength:Overhead Press/ Push Jerk Practice
A) Shoulder Press 5*5*5RM
B) Shoulder Press: Find 5RM (if already done perform 5x5x90%of 5RM)
C+D) Push Jerk 3-3-3-3-3-3
MetCon: Complete for time
30 HSPU
40 Toes 2 Bar
50 Thrusters 20/15kg
A) Ask coach for Specific Instructions
B+) Pike PU-K2E
C) Rx’d
D) Strict HSPU
WOD 21/3/17
/in WOD /by Jake MillerStrength/Skill: Strict Pull Ups/Bar Muscle Ups by coach prescription
MetCon: 20 min AMRAP
3 Bar MU
6 One legged squats
9 KB Swings (A) 32/24kg
*Ask coach for scaling options
Olympic weightlifting:
WOD 20/3/17
/in WOD /by Jake MillerStrength: Barbell Pull
A) Deadlift 5*5*5RM
B) Deadlift find 5RM
C+D) Power Clean 2-2-2-2-2-2
MetCon: “The Chief”
Five 3-minute AMRAPs in 19 minutes
Complete AMRAP in 3 minutes:
3 Power Cleans (60/42 kg)
6 Push-Ups
9 Air Squats
Then Rest 1 minute
Repeat 5 times. Start each 3-minute cycle where you left off on the previous cycle and repeat for a total of 5 cycles. Count total rounds and reps completed.
*Ask for scaling options