WOD 19/8/15 August 18, 2015/in WOD /by cftaMobility Atarim 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 Metcon: Partner WOD P-1 – Max time Deadlift hold 100/70kg P-2 – AMRAP burpee box jump Intermediate Crossfit Independent part: Ankle&Quad mobility Front Squat Tempo (5-3-1) 5x3x105% Clean. then Class:19:00 Every 2 min perform. (14) Hang clean+front squat *add weight each set. then MetCon: 9 min AMRAP 6 deadlifts 100/70 kg 12 pistols 24 DU Dizengoff 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 Metcon: Partner Wod I Go u Go 100 DU 50 Wallballs 25 pullups 50 airsquats 100 situps 20 min time cap 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 cfta2015-08-18 17:16:522015-08-18 17:16:52WOD 19/8/15
WOD 18/8/15 August 17, 2015/in WOD /by Jake MillerAtarim Strength: Push 5 sets by program then Metcon: 16 min AMRAP 7 KB Pushpress(R)* 7 KB Pushpress (L)* 7 Swing 7 TTB 7 Jumping pullup *32/24kg Dizengoff Strength: Push 5 sets by personal program then Technique: Ring muscle up transition then For quality. 8 sets: 5 Ring /Bar dips 7 Ring muscle up transtion (OR 5 ring strict muscle ups) 20m Crab walk Post your results to the Whiteboard. /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2015-08-17 17:31:322015-08-17 17:31:32WOD 18/8/15
WOD 17/8/15 August 16, 2015/in WOD /by Maayan MoskowAtarim: 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 Metcon: 3 RFT (rounds for time) 15 Ring dips 10 Front Squat* 50/30 5 C2B Pullup *minimum is 40/20KG, Modify to KB Goblet squat Dizengoff: 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 Metcon: EMOM 18: Minute 1: 5 Pushpress (KB) per side 24/16 Minute 2: 5 pistol per side Minute 3: 20 Double unders /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Maayan Moskow /wp-content/uploads/2015/09/cfta-logo3.png Maayan Moskow2015-08-16 18:20:032015-08-16 18:20:03WOD 17/8/15
Scroll to top
WOD 19/8/15
/in WOD /by cftaMobility
Atarim
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
Metcon: Partner WOD
P-1 – Max time Deadlift hold 100/70kg
P-2 – AMRAP burpee box jump
Intermediate Crossfit
Independent part:
Ankle&Quad mobility Front Squat Tempo (5-3-1) 5x3x105% Clean.
then
Class:19:00
Every 2 min perform. (14)
Hang clean+front squat
*add weight each set.
then
MetCon:
9 min AMRAP
6 deadlifts 100/70 kg
12 pistols
24 DU
Dizengoff
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
Metcon: Partner Wod
I Go u Go
100 DU
50 Wallballs
25 pullups
50 airsquats
100 situps
20 min time cap
Post your results to the Whiteboard.
WOD 18/8/15
/in WOD /by Jake MillerAtarim
Strength: Push 5 sets by program
then
Metcon:
16 min AMRAP
7 KB Pushpress(R)*
7 KB Pushpress (L)*
7 Swing
7 TTB
7 Jumping pullup
*32/24kg
Dizengoff
Strength:
Push 5 sets by personal program
then
Technique:
Ring muscle up transition
then
For quality.
8 sets:
5 Ring /Bar dips
7 Ring muscle up transtion (OR 5 ring strict muscle ups)
20m Crab walk
Post your results to the Whiteboard.
WOD 17/8/15
/in WOD /by Maayan MoskowAtarim:
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
Metcon:
3 RFT (rounds for time)
15 Ring dips
10 Front Squat* 50/30
5 C2B Pullup
*minimum is 40/20KG, Modify to KB Goblet squat
Dizengoff:
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
Metcon:
EMOM 18:
Minute 1: 5 Pushpress (KB) per side 24/16
Minute 2: 5 pistol per side
Minute 3: 20 Double unders