WOD 6/9/16 September 5, 2016/in WOD /by Maayan MoskowSkill: pull ups by personal program. MetCon: For Time perform 100 pull ups *EMOM death by hang power cleans (1st min 1, 2nd min 2, 3rd min 3 etc. ) Time cap 15min. A) Ask coach for specific instructions B) 30/20kg C) 45/30kg D) 60/42.5kg /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Maayan Moskow /wp-content/uploads/2015/09/cfta-logo3.png Maayan Moskow2016-09-05 23:02:182016-09-05 23:02:18WOD 6/9/16
WOD 4/9/16 September 3, 2016/in WOD /by Maayan MoskowSkill: Hang power clean. Strength: (By ability: try not to use racks, hang clean the bar to your shoulders) A) Strict Press 5*5 weight from elements B) Strict press find new 5RM C) Strict Press estblish 3RM D) Floor press establish 3 RM. MetCon: In teams of 2 perform 12 min AMRAP of.. 5 Hang power Cleans 60/42.5kg 10 HSPU *Ask coach for scaling options /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Maayan Moskow /wp-content/uploads/2015/09/cfta-logo3.png Maayan Moskow2016-09-03 18:33:312016-09-03 18:33:31WOD 4/9/16
WOD 2/9/16 September 1, 2016/in WOD /by Jake Miller Skill: Hang Squat Clean practice. MetCon: 12 min AMRAP Ladder Of 2 Strict pull ups/ring rows 1 Wall Walk 4 Strict Pull ups/ring rows 1 Wall Wallks 6 Strict Pull ups 1 Wall Wallks 8 Strict Pull ups 2 Wall wallks … *Ask Coach For Scaling options. —————— Rx’d meet “Diane” 21-15-9 reps of Deadlift 102.5/70kg HSPU S&A WOD CLASS AT 13:00, Sign up on mindbody in advance. SPEED Squat Front Squat 9*2*50-70% ME. MetCon: In teams of 2 perform 18min AMRAP OF 100m Sled carry 30 Goblet Squats 20 Burpees /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2016-09-01 20:38:522016-09-01 20:38:52WOD 2/9/16
WOD 6/9/16
/in WOD /by Maayan MoskowSkill: pull ups by personal program.
MetCon: For Time perform 100 pull ups
*EMOM death by hang power cleans (1st min 1, 2nd min 2, 3rd min 3 etc. )
Time cap 15min.
A) Ask coach for specific instructions
B) 30/20kg
C) 45/30kg
D) 60/42.5kg
WOD 4/9/16
/in WOD /by Maayan MoskowSkill: Hang power clean.
Strength: (By ability: try not to use racks, hang clean the bar to your shoulders)
A) Strict Press 5*5 weight from elements
B) Strict press find new 5RM
C) Strict Press estblish 3RM
D) Floor press establish 3 RM.
MetCon: In teams of 2 perform 12 min AMRAP of..
5 Hang power Cleans 60/42.5kg
10 HSPU
*Ask coach for scaling options
WOD 2/9/16
/in WOD /by Jake MillerMetCon:
12 min AMRAP Ladder Of2 Strict pull ups/ring rows
1 Wall Walk
4 Strict Pull ups/ring rows
1 Wall Wallks
6 Strict Pull ups
1 Wall Wallks
8 Strict Pull ups
2 Wall wallks
…
*Ask Coach For Scaling options.
——————
Rx’d meet
“Diane”
21-15-9 reps of
Deadlift 102.5/70kg
HSPU
CLASS AT 13:00, Sign up on mindbody in advance.
SPEED Squat
Front Squat 9*2*50-70% ME.
MetCon: In teams of 2 perform 18min AMRAP OF
100m Sled carry
30 Goblet Squats
20 Burpees