WOD 15/3/17 March 14, 2017/in WOD /by Jake MillerStrength: Push Jerk Practice 3-3-3-3-3-3 (add weight each set) MetCon: 12-9-6-9-12 reps of Power Snatch Burpee Pull Up A) Ask coach for specific instructions. B) 40/30kg C) 60/40kg D) 70/45kg-Burpee BMU /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2017-03-14 21:00:152017-03-14 14:13:02WOD 15/3/17
WOD 14/3/17 March 13, 2017/in WOD /by Jake MillerStrength: Complete missed strength from Sunday/Monday Skill: Mobility by coach prescription MetCon: In teams of two 100 Strict Pull Ups *ask coach for scaling options Cash Out: 2K Run For Time Olympic Weightlifting: Out of breath Clean & Jerk: 25 min work up to heavy single, perform 5 burpees before each set TNG Push Press: 5x5x50-60% Overhead Lunge: Work up to 3RM /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2017-03-13 21:00:332017-03-13 20:50:00WOD 14/3/17
WOD 13/3/17 March 12, 2017/in WOD /by Jake MillerStrength: Deadlift A) 5*5 with weight from Elements B)deadlift 2-2-2-2-2 C+) Snatch grip deadlift 2-2-2-2-2-2 (add weight each set) MetCon: 12 min AMRAP 4 Deadlifts 10 Toes 2 Bar 14 Air squats A) Ask coach for specific Instructions. B) 60/40kg-K2E C) 90/55 kg-T2B-pistol D) 120/70kg-T2B- Weighted pistols 8/4 /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2017-03-12 21:00:492017-03-13 06:13:59WOD 13/3/17
WOD 15/3/17
/in WOD /by Jake MillerStrength:
Push Jerk Practice
3-3-3-3-3-3 (add weight each set)
MetCon: 12-9-6-9-12 reps of
Power Snatch
Burpee Pull Up
A) Ask coach for specific instructions.
B) 40/30kg
C) 60/40kg
D) 70/45kg-Burpee BMU
WOD 14/3/17
/in WOD /by Jake MillerStrength: Complete missed strength from Sunday/Monday
Skill: Mobility by coach prescription
MetCon: In teams of two
100 Strict Pull Ups
*ask coach for scaling options
Cash Out: 2K Run For Time
Olympic Weightlifting:
WOD 13/3/17
/in WOD /by Jake MillerStrength:
Deadlift
A) 5*5 with weight from Elements
B)deadlift 2-2-2-2-2
C+) Snatch grip deadlift 2-2-2-2-2-2 (add weight each set)
MetCon: 12 min AMRAP
4 Deadlifts
10 Toes 2 Bar
14 Air squats
A) Ask coach for specific Instructions.
B) 60/40kg-K2E
C) 90/55 kg-T2B-pistol
D) 120/70kg-T2B- Weighted pistols 8/4