WOD 28/2/17 February 27, 2017/in WOD /by Jake MillerSkill: Mobility practice by coach prescription. Metcon: “Dirty Thirty” For Time 30 Box Jumps (24/20 in) 30 Jumping Pull-Ups 30 Kettlebell Swings (35/26 lbs) 30 Lunges 30 Knees-to-Elbows 30 Push Press (45/35 lbs) 30 Back Extensions 30 Wall Balls (20/12 lbs) 30 Double unders 30 Burpees ———– Olympic Weightlifting Hang clean – 6×3 UB HC @70-80% Pushpress 5 attempts to perform 10 UB pushpress with the following weights M-42.5-50-60-70-80 W-25-30-35-40-42.5 *Ask coach to perscribe specific weights ** if you succeeded more than 3 and less than 10 re-attempt ME on same weight, for total of 5 sets. Clean pull 6x3x100 Split press 5x5x40-50% of jerk 1RM (or 80% of 5RM strict press) /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2017-02-27 20:56:272017-02-28 08:14:21WOD 28/2/17
WOD 27/2/17 February 26, 2017/in WOD /by Jake MillerStrength: Deadlift 10 min E2MOM 5 reps (Start at 70% 5RM then add weight each set to failure) MetCon: 5 RFT 3 Ring MU 5 Squat Cleans 70/45kg *Ask Coach for scaling options. /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2017-02-26 20:54:082017-02-23 20:56:06WOD 27/2/17
WOD 26/2/17 February 25, 2017/in WOD /by Jake MillerSkill: Mobility practice by coach prescription MetCon: 25 min Partner AMRAP 5 Pull Ups 10 Push ups 15 Air Squat P-1 Doing the complex P-2 400m run /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2017-02-25 20:51:572017-02-23 20:53:21WOD 26/2/17
WOD 28/2/17
/in WOD /by Jake MillerSkill: Mobility practice by coach prescription.
Metcon:
“Dirty Thirty”
For Time
30 Box Jumps (24/20 in)
30 Jumping Pull-Ups
30 Kettlebell Swings (35/26 lbs)
30 Lunges
30 Knees-to-Elbows
30 Push Press (45/35 lbs)
30 Back Extensions
30 Wall Balls (20/12 lbs)
30 Double unders
30 Burpees
———–
Olympic Weightlifting
Hang clean – 6×3 UB HC @70-80%
Pushpress 5 attempts to perform 10 UB pushpress with the following weights
M-42.5-50-60-70-80
W-25-30-35-40-42.5
*Ask coach to perscribe specific weights
** if you succeeded more than 3 and less than 10 re-attempt ME on same weight, for total of 5 sets.
Clean pull 6x3x100
Split press 5x5x40-50% of jerk 1RM (or 80% of 5RM strict press)
WOD 27/2/17
/in WOD /by Jake MillerStrength: Deadlift
10 min E2MOM 5 reps (Start at 70% 5RM then add weight each set to failure)
MetCon: 5 RFT
3 Ring MU
5 Squat Cleans 70/45kg
*Ask Coach for scaling options.
WOD 26/2/17
/in WOD /by Jake MillerSkill: Mobility practice by coach prescription
MetCon: 25 min Partner AMRAP
5 Pull Ups
10 Push ups
15 Air Squat
P-1 Doing the complex
P-2 400m run