WOD 12/1/17 January 11, 2017/in WOD /by Jake Miller Strength: Squats. A) Back Squat 5*5 With weight from elements. B) Back Squat establish 5RM C) Back Squat establish 3RM. D) Front Squat establish 2RM. MetCon: 21-15-9-15-21 reps of Power Snatch Pull Ups A) Ask coach for specific instructions. B) 30/20kg- Jumping pull ups C+D) 42.5/30kg https://i0.wp.com/crossfittelaviv.com/wp-content/uploads/2017/01/wod-12117.jpg?fit=1280%2C720&ssl=1 720 1280 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2017-01-11 20:30:092017-01-11 18:05:42WOD 12/1/17
WOD 11/1/17 January 10, 2017/in WOD /by Jake Miller Strength: Overhead Press A) Strict Press 5*5 with weight from elements. B) Strict Press Establish 5 RM (If done on Sunday, perform 5*5*80% 5RM) C) Push press establish 3RM (If done on Sunday, Perform 6*3*80% 3RM) D) Jerk establish 1RM. (If done on Sunday perform, 6*2*80% 1RM) MetCon: In teams Of 2 perform 18min AMRAP 10 SDLHP 45/30kg 10 HSPU 20 DU P1- Doing the complex P2- Resting. *Ask coach for scaling options https://i0.wp.com/crossfittelaviv.com/wp-content/uploads/2017/01/wod-11117.jpg?fit=1280%2C720&ssl=1 720 1280 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2017-01-10 20:33:522017-01-10 15:34:35WOD 11/1/17
WOD 10/1/17 January 9, 2017/in WOD /by Jake Miller Skill: By coach Prescription Kipping: Pull ups / Bar MU / Ring MU MetCon: “Nate” 20min AMRAP 2 Ring MU 4 HSPU 8 KB swings 32/24kg *Ask coach for scaling options. https://i0.wp.com/crossfittelaviv.com/wp-content/uploads/2017/01/wod-10117.jpg?fit=1280%2C720&ssl=1 720 1280 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2017-01-09 20:30:542017-01-09 15:20:41WOD 10/1/17
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WOD 12/1/17
/in WOD /by Jake MillerStrength: Squats.
A) Back Squat 5*5 With weight from elements.
B) Back Squat establish 5RM
C) Back Squat establish 3RM.
D) Front Squat establish 2RM.
MetCon: 21-15-9-15-21 reps of
Power Snatch
Pull Ups
A) Ask coach for specific instructions.
B) 30/20kg- Jumping pull ups
C+D) 42.5/30kg
WOD 11/1/17
/in WOD /by Jake MillerStrength: Overhead Press
A) Strict Press 5*5 with weight from elements.
B) Strict Press Establish 5 RM (If done on Sunday, perform 5*5*80% 5RM)
C) Push press establish 3RM (If done on Sunday, Perform 6*3*80% 3RM)
D) Jerk establish 1RM. (If done on Sunday perform, 6*2*80% 1RM)
MetCon: In teams Of 2 perform 18min AMRAP
10 SDLHP 45/30kg
10 HSPU
20 DU
P1- Doing the complex
P2- Resting.
*Ask coach for scaling options
WOD 10/1/17
/in WOD /by Jake MillerSkill: By coach Prescription
Kipping: Pull ups / Bar MU / Ring MU
MetCon: “Nate” 20min AMRAP
2 Ring MU
4 HSPU
8 KB swings 32/24kg
*Ask coach for scaling options.