WOD 3/3/16 March 2, 2016/in WOD /by Jake MillerStrength: Gymnastic push 1) Bench dips 5*ME 2) Bar Dips 5-10 3) Ring dips 5*5-10 add weight if needed. MetCon: 20 Min partner Wod: P-1 100 DUs P-2 AMRAP of: 21 Walking Lunges 15 Pull-Ups 9 Burpees *Ask Coach for scaling options, https://i0.wp.com/crossfittelaviv.com/wp-content/uploads/2015/10/menachem-coaching-eyal.png?fit=960%2C643&ssl=1 643 960 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2016-03-02 21:29:012016-03-02 21:29:01WOD 3/3/16
WOD 2/3/16 March 1, 2016/in WOD /by Jake MillerStrength: Back Squat Establish 5RM *If you did it last week, WU: 5×70%(5RM) 5*80% 5*90% then take your 5RM and perform 3 sets with max repetitions Skill: Push press/jerk MetCon: 10 min AMRAP 10 Alt. Pistols 5 G2OH 10 Toes 2 Bar A) Goblet lunges – 10 SDLHP 16/12 kg KB- V-ups B) Pistols – 40/25kg – knees 2 elbows C) rx’d 50/35kg. D) Rx’d 80/45 kg. https://i0.wp.com/crossfittelaviv.com/wp-content/uploads/2015/11/12182409_799930913470085_5851969079188476018_o-min.jpg?fit=968%2C648&ssl=1 648 968 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2016-03-01 20:40:512016-03-01 20:40:51WOD 2/3/16
WOD 1/3/16 February 29, 2016/in WOD /by Jake MillerStrength: Gymnastic Pull 1) 5*ME Ring Row 2) 5×3 Negative pull ups 3) Strict pull ups 5*5-10 (Add weight if needed) Skill: Turkish get Up MetCon: “ARNIE” For Time 21 Turkish Get-Ups, Right Arm 50 Kettlebell Swings 21 KB Overhead Squats, Left Arm 50 Kettlebell Swings 21 KB Overhead Squats, Right Arm 50 Kettlebell Swings 21 Turkish Get-Ups, Left Arm Rx’d: 32/24kg, Scale if needed!!! *Ask coach for scaling options. https://i0.wp.com/crossfittelaviv.com/wp-content/uploads/2015/10/cfta03.jpg?fit=1620%2C1080&ssl=1 1080 1620 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2016-02-29 20:09:082016-02-29 22:13:52WOD 1/3/16
WOD 3/3/16
/in WOD /by Jake MillerStrength: Gymnastic push
1) Bench dips 5*ME
2) Bar Dips 5-10
3) Ring dips 5*5-10 add weight if needed.
MetCon:
20 Min partner Wod:
P-1 100 DUs
P-2 AMRAP of:
21 Walking Lunges
15 Pull-Ups
9 Burpees
*Ask Coach for scaling options,
WOD 2/3/16
/in WOD /by Jake MillerStrength:
Back Squat
Establish 5RM
*If you did it last week, WU: 5×70%(5RM) 5*80% 5*90% then take your 5RM and perform 3 sets with max repetitions
Skill: Push press/jerk
MetCon: 10 min AMRAP
10 Alt. Pistols
5 G2OH
10 Toes 2 Bar
A) Goblet lunges – 10 SDLHP 16/12 kg KB- V-ups
B) Pistols – 40/25kg – knees 2 elbows
C) rx’d 50/35kg.
D) Rx’d 80/45 kg.
WOD 1/3/16
/in WOD /by Jake MillerStrength:
Gymnastic Pull
1) 5*ME Ring Row
2) 5×3 Negative pull ups
3) Strict pull ups 5*5-10 (Add weight if needed)
Skill: Turkish get Up
MetCon: “ARNIE”
For Time
21 Turkish Get-Ups, Right Arm
50 Kettlebell Swings
21 KB Overhead Squats, Left Arm
50 Kettlebell Swings
21 KB Overhead Squats, Right Arm
50 Kettlebell Swings
21 Turkish Get-Ups, Left Arm
Rx’d: 32/24kg, Scale if needed!!!
*Ask coach for scaling options.