WOD 19/3/17 March 18, 2017/in WOD /by Jake MillerStrength: Overhead Press A) Strict Press 5*5*5RM. B+) Push Jerk 3-3-3-3-3-3 MetCon: Partner WOD 1K Partner Run 100m Front rack carry (w/ DB/KB) 100 KB/DB Push jerks 100m Farmer carry (w/ DB/KB) **Athletes who completed 17.4 this weekend, please see your coach for specific instructions. /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2017-03-18 17:00:242017-03-18 16:29:29WOD 19/3/17
WOD 17/3/17 March 16, 2017/in WOD /by Jake MillerSkill: Mobility by coach prescription. MetCon: 3 Rounds for reps 1 min Lunges (steps) 1 min Row (calories) 1min Sit Ups 1 min Air Squats 2 min Rest /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2017-03-16 21:00:162017-03-16 17:00:29WOD 17/3/17
WOD 16/3/17 March 15, 2017/in WOD /by Jake MillerStrength: Back Squat A) 5*5 with weight from elements B+C+D) 2-2-2-2-2-2 (add weight each set) MetCon: 3RFT 21 KB Swings 12 Burpee Box Jumps 400m Run Olympic Weightlifting: Hang snatch 3x3x80% / 2x2x85% / 2x1x90% TNG Power Clean: 5×50-5×55-5×60-5×65-5×70 / 3×75-3×80 Back squat 6x3x80% /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2017-03-15 21:00:292017-03-15 12:23:33WOD 16/3/17
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WOD 19/3/17
/in WOD /by Jake MillerStrength: Overhead Press
A) Strict Press 5*5*5RM.
B+) Push Jerk 3-3-3-3-3-3
MetCon: Partner WOD
1K Partner Run
100m Front rack carry (w/ DB/KB)
100 KB/DB Push jerks
100m Farmer carry (w/ DB/KB)
**Athletes who completed 17.4 this weekend, please see your coach for specific instructions.
WOD 17/3/17
/in WOD /by Jake MillerSkill: Mobility by coach prescription.
MetCon: 3 Rounds for reps
1 min Lunges (steps)
1 min Row (calories)
1min Sit Ups
1 min Air Squats
2 min Rest
WOD 16/3/17
/in WOD /by Jake MillerStrength:
Back Squat
A) 5*5 with weight from elements
B+C+D) 2-2-2-2-2-2 (add weight each set)
MetCon: 3RFT
21 KB Swings
12 Burpee Box Jumps
400m Run
Olympic Weightlifting: