WOD 13/8/15 August 12, 2015/in WOD /by cftaAtarim Strength: Push day Push (by athletes individual monthly goal): Deficit HSPU or progression 5xME (90 sec rest between sets) OR Ring dips 8x3x5RM (40-60 sec rest between sets) then “Grace” 30 reps for time: Clean and Jerk (135 lbs) Dizengoff Strength: Push Push (by athletes individual monthly goal): Deficit HSPU or progression 5xME (90 sec rest between sets) OR Ring dips 8x3x5RM (40-60sec rest between sets) then Metcon: 3min AMRAP burpee pullup 1min Rest 3min AMRAP KB swing 24/16 1min Rest 3min AMRAP Row for calories 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 cfta2015-08-12 17:25:472015-08-12 17:25:47WOD 13/8/15
WOD 12/8/15 August 11, 2015/in WOD /by cftaAtarim Strength: Legs & Pull (supersets) BackSquat: 0-1: 5×5 With weight from elements 2-6: 5×5 @ 90% of 5RM 6+: 1x5x70% 1x5x75% 1x5x80% 2x10x50% Pull (by athletes individual monthly goal): 5 sets BMU: MAX effort false grip pullup RMU: Max effort false grip chinup on rings 1AC/general strength: archer chinups on rings or progression then Metcon: 12 min AMRAP: 35 DU 12 Goblet squats 32/24 9 TTB Intermediate Independent part: Hip mobility+ankle. Front tempo (5-3-1) squat: 5x2x105% 1RM Clean. then Class: 19:00 Establish max at: Deadlift+squat clean (12 min cap) then MetCon: 9 min AMRAP 20 Wall balls 20/12lb 15 Burpee over the bar 10 Deadlifts 80/50 kg (70/35) Dizengoff Strength: Legs & Pull (supersets) BackSquat: 0-1: 5×5 With weight from elements 2-6: 5×5 @ 90% of 5RM 6+: 1x5x70% 1x5x75% 1x5x80% 2x10x50% Pull (by athletes individual monthly goal): 5 sets BMU: MAX effort false grip pullup RMU: Max effort false grip chinup on rings 1AC/general strength: archer chinups on rings or progression then Metcon: 15 min AMRAP 10 pistols 35 DU 5 strict chinup 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 cfta2015-08-11 17:32:182015-08-11 17:32:18WOD 12/8/15
WOD 11/8/15 August 10, 2015/in WOD /by Jake MillerAtarim / Dizengoff Strength: Push day 3 sets of Max Effort (90 sec rest between sets) Deficit HSPU or progression Technique:Technique: KB OHS then Metcon: 3 RFT 10 KB OHS (R) 20/12 5 one arm pushup (L) 10KB OHS (L) 5 one arm pushup (R) 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 Miller2015-08-10 17:08:342015-08-10 17:08:34WOD 11/8/15
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WOD 13/8/15
/in WOD /by cftaAtarim
Strength:
Push day
Push (by athletes individual monthly goal):
Deficit HSPU or progression
5xME (90 sec rest between sets)
OR
Ring dips
8x3x5RM
(40-60 sec rest between sets)
then
“Grace”
30 reps for time:
Clean and Jerk (135 lbs)
Dizengoff
Strength:
Push
Push (by athletes individual monthly goal):
Deficit HSPU or progression
5xME (90 sec rest between sets)
OR
Ring dips
8x3x5RM
(40-60sec rest between sets)
then
Metcon:
3min AMRAP burpee pullup
1min Rest
3min AMRAP KB swing 24/16
1min Rest
3min AMRAP
Row for calories
Post your results to the Whiteboard.
WOD 12/8/15
/in WOD /by cftaAtarim
Strength:
Legs & Pull
(supersets)
BackSquat:
0-1: 5×5 With weight from elements
2-6: 5×5 @ 90% of 5RM
6+: 1x5x70%
1x5x75%
1x5x80%
2x10x50%
Pull (by athletes individual monthly goal):
5 sets
BMU: MAX effort false grip pullup
RMU: Max effort false grip chinup on rings
1AC/general strength: archer chinups on rings or progression
then
Metcon:
12 min AMRAP:
35 DU
12 Goblet squats 32/24
9 TTB
Intermediate
Independent part:
Hip mobility+ankle.
Front tempo (5-3-1) squat: 5x2x105% 1RM Clean.
then
Class: 19:00
Establish max at: Deadlift+squat clean (12 min cap)
then
MetCon: 9 min AMRAP
20 Wall balls 20/12lb
15 Burpee over the bar
10 Deadlifts 80/50 kg (70/35)
Dizengoff
Strength:
Legs & Pull
(supersets)
BackSquat:
0-1: 5×5 With weight from elements
2-6: 5×5 @ 90% of 5RM
6+: 1x5x70%
1x5x75%
1x5x80%
2x10x50%
Pull (by athletes individual monthly goal):
5 sets
BMU: MAX effort false grip pullup
RMU: Max effort false grip chinup on rings
1AC/general strength: archer chinups on rings or progression
then
Metcon:
15 min AMRAP
10 pistols
35 DU
5 strict chinup
Post your results to the Whiteboard.
WOD 11/8/15
/in WOD /by Jake MillerAtarim / Dizengoff
Strength:
Push day
3 sets of Max Effort (90 sec rest between sets)
Deficit HSPU or progression
Technique:Technique:
KB OHS
then
Metcon:
3 RFT
10 KB OHS (R) 20/12
5 one arm pushup (L)
10KB OHS (L)
5 one arm pushup (R)
Post your results to the Whiteboard.