WOD 18/7/16 July 17, 2016/in WOD /by Jake Miller Strength: A) Deadlift 5*5 with weight from elements B) Deadlift 5*5*90%5RM C+D) Back Squat Establish 2RM Skill: Clean&Jerk MetCon: “Gwen” 15-12-9 reps T&G Clean &Jerk *Weights by coach instructions. ** Ask coach for scailing options. S&A WOD ME Pull Conventional Deadlift 3-3-3-3-3-3 Bent over row 4*6-8 Chin ups 3*max reps Banded good mornings 100 reps /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2016-07-17 19:57:172016-07-17 19:57:17WOD 18/7/16
WOD 17/7/16 July 16, 2016/in WOD /by Maayan MoskowStrength: A) Strict press 5*5 with weight from elements B) Strict press establish 5RM. C) Push press establish 2 RM D) Push Jerk establish 2 RM. Skill: Kipping HSPU MetCon: 3 RFT 400m run 21 SDLHP 12 HSPU A) 16/12kg kb-by ability HSPU/Pike Push ups/HRPU B) 32/24kg kb-by ability HSPU/PIke Push ups C) 45/30kg-HSPU D) 60/42.5kg-Strict HSPU S&A WOD ME PRESS Close grip (shoulder width) bench press 4-4-4-4-4 Dips 4*8-10 (add weight if needed) Lateral raises 3*12-15 Triceps ext. 100 reps /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Maayan Moskow /wp-content/uploads/2015/09/cfta-logo3.png Maayan Moskow2016-07-16 17:55:292016-07-16 17:55:29WOD 17/7/16
WOD 15/7/16 July 14, 2016/in WOD /by Jake Miller Skill: Squat Clean. MetCon: 20min AMRAP “Christina” 9 Pull-ups9 Squat Cleans (42.5/30kglbs) 9 Kettlebell Swings (24/16kg) 9 Toes-to-Bar 9 Push Press (42.5/30kg) 9 Burpees S&A WOD Speed squat Tempo back squat (7-2-1l 10*1*50-70%ME MetCon: in teams of 2 complete for time 5 rounds 20 Double kb russian swings 50m Front rack kb carry Rx’d meet Complete for time 5-10-15-20-15-10-5 reps of Toes 2 bar Overhead Squat 52.5/35kg /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2016-07-14 19:52:162016-07-14 19:52:16WOD 15/7/16
WOD 18/7/16
/in WOD /by Jake MillerA) Deadlift 5*5 with weight from elements
B) Deadlift 5*5*90%5RM
C+D) Back Squat Establish 2RM
Skill: Clean&Jerk
MetCon: “Gwen”
15-12-9 reps
T&G Clean &Jerk
*Weights by coach instructions.
** Ask coach for scailing options.
ME Pull
Conventional Deadlift 3-3-3-3-3-3
Bent over row 4*6-8
Chin ups 3*max reps
Banded good mornings 100 reps
WOD 17/7/16
/in WOD /by Maayan MoskowStrength:
A) Strict press 5*5 with weight from elements
B) Strict press establish 5RM.
C) Push press establish 2 RM
D) Push Jerk establish 2 RM.
Skill: Kipping HSPU
MetCon: 3 RFT
400m run
21 SDLHP
12 HSPU
A) 16/12kg kb-by ability HSPU/Pike Push ups/HRPU
B) 32/24kg kb-by ability HSPU/PIke Push ups
C) 45/30kg-HSPU
D) 60/42.5kg-Strict HSPU
S&A WOD
ME PRESS
Close grip (shoulder width) bench press 4-4-4-4-4
Dips 4*8-10 (add weight if needed)
Lateral raises 3*12-15
Triceps ext. 100 reps
WOD 15/7/16
/in WOD /by Jake MillerMetCon: 20min AMRAP “Christina”
9 Pull-ups9 Squat Cleans (42.5/30kglbs)
9 Kettlebell Swings (24/16kg)
9 Toes-to-Bar
9 Push Press (42.5/30kg)
9 Burpees
Speed squat
Tempo back squat (7-2-1l 10*1*50-70%ME
MetCon: in teams of 2 complete for time 5 rounds
20 Double kb russian swings
50m Front rack kb carry
Complete for time
5-10-15-20-15-10-5 reps of
Toes 2 bar
Overhead Squat 52.5/35kg