WOD 21/8/15 August 20, 2015/in WOD /by cftaMobility Atarim Strength: Legs & Pull (Superset) Deadlift: 0-1: 5×5 weight from elements 1-6: 5×5 add 2.5kg from last week 6+: 1x3x80% 1x3x85% 1xMAXx90% 2x10x50% Superset with Pulls- 5 sets By personal program then Metcon: 18-15-12 Two hand KB Thruster Pullup Intermediate Crossfit Independent part: Shoulder mobility+warm up. then Class: 10:00. 12 min EMOM. -Even min 5 strict HSPU -Odd min 10 Strict toes to bar. then “Helen” 3 rounds for time: 400 meter run 21 kettlebell swings (1.5 pood) 12 pull-ups Dizingoff Strength: Legs & Pull (Superset) Backsquat: 0-1: 5×5 weight from elements 1-6: 5×5 add 2.5kg from last week 6+: 1x3x80% 1x3x85% 1xMAXx90% 2x10x50% Superset with: Pulls- 5 sets By personal program then Technique: Kipping HSPU then Metcon: For time 50 HSPU 50 KB Swing 24/16 50 pullup EMOM perform 4 burpees Post your results to the Whiteboard. /wp-content/uploads/2015/09/cfta-logo3.png 0 0 cfta /wp-content/uploads/2015/09/cfta-logo3.png cfta2015-08-20 16:49:432015-08-20 16:49:43WOD 21/8/15
WOD 20/8/15 August 19, 2015/in WOD /by cftaMobility Atarim Strength: Pull 5 sets by program then Technique: Kipping HSPU (handstand pushups) then “Maggie” 50 reps for time of: Burpee/Push-up/Jumping-Jack/Sit-up/Handstand Dizingoff Strength: Push 5 sets by personal program then Technique: KB Overhead squat then Metcon: 3 Rounds for reps Minute 1: OHS (R)* Minute 2: Wallwalk Minute 3: OHS (L)* *24/16KG Post your results to the Whiteboard. /wp-content/uploads/2015/09/cfta-logo3.png 0 0 cfta /wp-content/uploads/2015/09/cfta-logo3.png cfta2015-08-19 17:25:282015-08-19 17:25:28WOD 20/8/15
Hello world! August 18, 2015/in WOD /by wpengineWelcome to WordPress. This is your first post. Edit or delete it, then start writing! /wp-content/uploads/2015/09/cfta-logo3.png 0 0 wpengine /wp-content/uploads/2015/09/cfta-logo3.png wpengine2015-08-18 20:22:262015-08-18 20:22:26Hello world!
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WOD 21/8/15
/in WOD /by cftaMobility
Atarim
Strength:
Legs & Pull (Superset)
Deadlift:
0-1: 5×5 weight from elements
1-6: 5×5 add 2.5kg from last week
6+: 1x3x80% 1x3x85% 1xMAXx90% 2x10x50%
Superset with Pulls- 5 sets By personal program
then
Metcon: 18-15-12
Two hand KB Thruster
Pullup
Intermediate Crossfit
Independent part:
Shoulder mobility+warm up.
then
Class: 10:00.
12 min EMOM.
-Even min 5 strict HSPU
-Odd min 10 Strict toes to bar.
then
“Helen”
3 rounds for time:
400 meter run
21 kettlebell swings (1.5 pood)
12 pull-ups
Dizingoff
Strength:
Legs & Pull (Superset)
Backsquat:
0-1: 5×5 weight from elements
1-6: 5×5 add 2.5kg from last week
6+: 1x3x80% 1x3x85% 1xMAXx90% 2x10x50%
Superset with:
Pulls- 5 sets By personal program
then
Technique: Kipping HSPU
then
Metcon: For time
50 HSPU
50 KB Swing 24/16
50 pullup
EMOM perform 4 burpees
Post your results to the Whiteboard.
WOD 20/8/15
/in WOD /by cftaMobility
Atarim
Strength: Pull 5 sets by program
then
Technique: Kipping HSPU (handstand pushups)
then
“Maggie”
50 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand
Dizingoff
Strength: Push 5 sets by personal program
then
Technique: KB Overhead squat
then
Metcon: 3 Rounds for reps
Minute 1: OHS (R)*
Minute 2: Wallwalk
Minute 3: OHS (L)*
*24/16KG
Post your results to the Whiteboard.
Hello world!
/in WOD /by wpengineWelcome to WordPress. This is your first post. Edit or delete it, then start writing!