WOD 25/8/16 August 24, 2016/in WOD /by Jake Miller Strength: Pullups *follow program prescribed by coach. MetCon: “Happy birthday Courtney” 5RFT 15m HS walk 5 Squat Snatches 60/40kg 3 Strict RMU *Ask coach for scaling options. S&A WOD SPEED PRESS Pause (3sec) Bench press 8*3*50-70%ME MetCon: I go you go 20 min AMRAP 20 Clapping Push ups 200 m Front Rack carry /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2016-08-24 22:09:252016-08-24 22:09:25WOD 25/8/16
WOD 24/8/16 August 23, 2016/in WOD /by Jake MillerStrength: Deadlift + HS practice *superset sets of DL with HS work, ask coach for more instructions. Deadlift: A) Deadlift 5*5 weight from elements B) Deadlift 5*5*90%5RM C) Deadlift Establish 3RM D) Clean from deficit (20kg bumper plate) establish 1 RM. “Palmersu” In honor of our good friend, Guy Palmeri, who is taking off on a French adventure for a while. We hope you enjoy your trip as much as you will enjoy this WOD! Safe Travels!! For time 250 wallballs EMOM perform 5 burpees 15 min timecap /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2016-08-23 20:35:142016-08-23 22:34:37WOD 24/8/16
WOD 23/8/16 August 22, 2016/in WOD /by Jake MillerStrength: Shoulder press + Pullups *superset sets of press with pullup work, follow program prescribed by coach. Shoulder press A) Shoulder Press 5*5 weight from elements. B) Shoulder Press Establish 5 RM C) Push Press Establish 3 RM D) Push Jerk Establish 2 RM MetCon: 10min AMRAP 5 Hang Cleans to overhead 10 Over the Box Jumps 60/50cm A) 12/8kg KB B) 30/20kg C) 45/30kg D) 70/45kg /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2016-08-22 20:00:302016-08-22 20:00:30WOD 23/8/16
WOD 25/8/16
/in WOD /by Jake Miller*follow program prescribed by coach.
MetCon: “Happy birthday Courtney”
5RFT
15m HS walk
5 Squat Snatches 60/40kg
3 Strict RMU
*Ask coach for scaling options.
SPEED PRESS
Pause (3sec) Bench press 8*3*50-70%ME
MetCon: I go you go 20 min AMRAP
20 Clapping Push ups
200 m Front Rack carry
WOD 24/8/16
/in WOD /by Jake MillerStrength: Deadlift + HS practice
*superset sets of DL with HS work, ask coach for more instructions.
Deadlift:
A) Deadlift 5*5 weight from elements
B) Deadlift 5*5*90%5RM
C) Deadlift Establish 3RM
D) Clean from deficit (20kg bumper plate) establish 1 RM.
“Palmersu”
In honor of our good friend, Guy Palmeri, who is taking off on a French adventure for a while. We hope you enjoy your trip as much as you will enjoy this WOD! Safe Travels!!
For time
250 wallballs
EMOM perform 5 burpees
15 min timecap
WOD 23/8/16
/in WOD /by Jake MillerStrength: Shoulder press + Pullups
*superset sets of press with pullup work, follow program prescribed by coach.
Shoulder press
A) Shoulder Press 5*5 weight from elements.
B) Shoulder Press Establish 5 RM
C) Push Press Establish 3 RM
D) Push Jerk Establish 2 RM
MetCon: 10min AMRAP
5 Hang Cleans to overhead
10 Over the Box Jumps 60/50cm
A) 12/8kg KB
B) 30/20kg
C) 45/30kg
D) 70/45kg