WOD 8/2/17 February 7, 2017/in WOD /by Jake MillerStrength: Strict press 10 min E2MOM 5 reps (Start at 70% 5RM then add weight each set to failure) Skill: Kipping ring dips Metcon: For time complete 100 ring dips *EMOM Perform 5 Burpees Time cap 11min. **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 Miller2017-02-07 20:12:002017-02-05 21:55:55WOD 8/2/17
WOD 7/2/17 February 6, 2017/in WOD /by Jake MillerSkill Practice: Touch n’ Go Clean & Jerk / Kipping Toes 2 Bar MetCon: OPEN 13.4 As Many Reps as Possible in 7 minutes 3 Clean-and-Jerks (60/42.5 kg) 3 Toes-to-Bars 6 Clean-and-Jerks 6 Toes-to-Bars 9 Clean-and-Jerks 9 Toes-to-Bars 12 Clean-and-Jerks 12 Toes-to-Bars If you complete the round of 12, go on to 15. If you complete 15, go on the 18, etc. *Ask coach for scaling options. Olympic Weightlifting: High rep OLY practice: 12 min E2MOM of 5 TNG power snatch @50% 5×3 Unbroken hang snatch @ 65-75% Clean pull 5x3x100% Front squat 3x3x75% 2x2x85% 1x1x90-95% /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2017-02-06 20:05:072017-02-05 21:58:16WOD 7/2/17
WOD 6/2/17 February 5, 2017/in WOD /by Jake MillerSkill Practice: Kipping/Butterfly pull ups MetCon: “ROY” 5RFT 15 Deadlifts 102.5/70kg 20 Box Jumps 60/50cm 25 Pull Ups *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 Miller2017-02-05 20:02:372017-02-02 17:04:51WOD 6/2/17
WOD 8/2/17
/in WOD /by Jake MillerStrength:
Strict press
10 min E2MOM 5 reps (Start at 70% 5RM then add weight each set to failure)
Skill: Kipping ring dips
Metcon: For time complete
100 ring dips
*EMOM Perform 5 Burpees
Time cap 11min.
**ask coach for scaling options.
WOD 7/2/17
/in WOD /by Jake MillerSkill Practice: Touch n’ Go Clean & Jerk / Kipping Toes 2 Bar
MetCon: OPEN 13.4
As Many Reps as Possible in 7 minutes
3 Clean-and-Jerks (60/42.5 kg)
3 Toes-to-Bars
6 Clean-and-Jerks
6 Toes-to-Bars
9 Clean-and-Jerks
9 Toes-to-Bars
12 Clean-and-Jerks
12 Toes-to-Bars
If you complete the round of 12, go on to 15. If you complete 15, go on the 18, etc.
*Ask coach for scaling options.
Olympic Weightlifting:
High rep OLY practice:
12 min E2MOM of 5 TNG power snatch @50%
5×3 Unbroken hang snatch @ 65-75%
Clean pull 5x3x100%
Front squat 3x3x75% 2x2x85% 1x1x90-95%
WOD 6/2/17
/in WOD /by Jake MillerSkill Practice: Kipping/Butterfly pull ups
MetCon: “ROY”
5RFT
15 Deadlifts 102.5/70kg
20 Box Jumps 60/50cm
25 Pull Ups
*Ask coach for scaling options