WOD 24/3/16 March 23, 2016/in WOD /by Jake MillerMonthly Mobility: Strength: Gymnastic push 1) Bench dips 5*ME 2) Bar Dips 5-10 3) Ring dips 5*5-10 add weight if needed. Skill: Free Handstand/Hand stand practice MetCon: 15 min AMRAP 5 Push ups 7 Pull ups 9 Burpee A) HRPU – Jumping Pull ups/ring row – Burpee B) Ring Push ups– Pull ups/Jumping Pull ups– Burpee C+D) HSPU – C2B pull ups – Burpee S&A WOD Speed Pull Sumo deadlift 10*2*5-70% ME MetCon: 10-9-8…1 reps of Deadlift (above 60-70% ME) Weighted Straight leg sit ups https://i0.wp.com/crossfittelaviv.com/wp-content/uploads/2015/10/strength-wod-website-min.jpg?fit=960%2C640&ssl=1 640 960 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2016-03-23 19:01:162016-03-23 19:01:16WOD 24/3/16
WOD 23/3/16 March 22, 2016/in WOD /by Jake MillerMonthly Mobility: Strength: Back Squat WU: 5×70% (5RM), 5*80%, 5*90% then take your 5RM add 10kg and perform 3 sets with max repetitions. MetCon: Running “Christine” 3 RFT 400m run (originally 500m row) 12 BW Deadlifts 21 Box Jumps 60/50 cm https://i0.wp.com/crossfittelaviv.com/wp-content/uploads/2015/10/cfta01.jpg?fit=1620%2C1080&ssl=1 1080 1620 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2016-03-22 20:45:202016-03-22 20:45:20WOD 23/3/16
WOD 22/3/16 March 21, 2016/in WOD /by Jake MillerMonthly Mobility: Strength: Gymnasic Pull 1) 5*ME Ring Row 2) 5×3 Negative pull ups 3) Strict pull ups 5*5-10 Add weight if needed Handstand/Free hanstand practice MetCon: For time by ability perform A) 30 Wall walks B) 50 Wall walks C+D) 75 Wall walks *EMOM Perform 5 KB v-ups (20 min cap) **Ask coach for scaling options https://i0.wp.com/crossfittelaviv.com/wp-content/uploads/2015/10/pavel-coaching-gymnastics.png?fit=960%2C643&ssl=1 643 960 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2016-03-21 21:15:502016-03-21 21:15:50WOD 22/3/16
WOD 24/3/16
/in WOD /by Jake MillerMonthly Mobility:
Strength: Gymnastic push
1) Bench dips 5*ME
2) Bar Dips 5-10
3) Ring dips 5*5-10 add weight if needed.
Skill: Free Handstand/Hand stand practice
MetCon: 15 min AMRAP
5 Push ups
7 Pull ups
9 Burpee
A) HRPU – Jumping Pull ups/ring row – Burpee
B) Ring Push ups– Pull ups/Jumping Pull ups– Burpee
C+D) HSPU – C2B pull ups – Burpee
S&A WOD
Speed Pull
Sumo deadlift 10*2*5-70% ME
MetCon: 10-9-8…1 reps of
Deadlift (above 60-70% ME)
Weighted Straight leg sit ups
WOD 23/3/16
/in WOD /by Jake MillerMonthly Mobility:
Strength:
Back Squat
WU: 5×70% (5RM), 5*80%, 5*90% then take your 5RM add 10kg and perform 3 sets with max repetitions.
MetCon: Running “Christine”
3 RFT
400m run (originally 500m row)
12 BW Deadlifts
21 Box Jumps 60/50 cm
WOD 22/3/16
/in WOD /by Jake MillerMonthly Mobility:
Strength:
Gymnasic Pull
1) 5*ME Ring Row
2) 5×3 Negative pull ups
3) Strict pull ups 5*5-10 Add weight if needed
Handstand/Free hanstand practice
MetCon: For time by ability perform
A) 30 Wall walks
B) 50 Wall walks
C+D) 75 Wall walks
*EMOM Perform 5 KB v-ups
(20 min cap)
**Ask coach for scaling options