WOD 10/8/15 August 9, 2015/in WOD /by Jake MillerAtarim: 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 Metcon: 9 min AMRAP 10 Weighted lunge 40/25 6 pullups 4 burpees 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 Metcon: 3 rounds for time: 15 ring pushup 15 pullup 15 goblet squat 15 wide ring rows /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2015-08-09 17:01:562015-08-09 17:01:56WOD 10/8/15
WOD 9/8/15 August 8, 2015/in WOD /by Maayan MoskowAtarim Strength (15min): Push day Weighted ring / box Dips (by ability) All athletes Establish new 5RM then (time permitting) 5×3 @5RM Skill: hang clean Metcon: Partner Wod P1-hang clean 70/50 P2- AMRAP 1 arm* pushpress(kb 16/8) 15-10-5 *rotate each round Dizengoff: Strength: Push Weighted ring / box Dips (by ability) All athletes Establish new 5RM then (time permitting) 5×3 @5RM Metcon: 3 RFT: 25 KB swing 15 HSPU 5 BMU /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Maayan Moskow /wp-content/uploads/2015/09/cfta-logo3.png Maayan Moskow2015-08-08 16:15:532015-08-08 16:15:53WOD 9/8/15
WOD 8/8/15 August 8, 2015/in WOD /by Maayan MoskowOpen gym: work on your weaknesses practice a skill and complete missed strength from past week then perform a metcon – skills to work on: Cleans, Double unders, kipping HSPU, Kipping ring dips, handstand walking. – Strength from past week: 1 Arm chinup on rings or progression Backsquat* Bench press* Shoulder press* Lunge** * 0-1: 5×5 with elements weight * 1-6:find 5RM * 6+: find 1RM ** on the lunge all athletes find new 5RM Intermediate: Independent part: Lower back+Shoulder mobility drills. Overhead tempo squats (5-3-1) 5×3 Class: 18:00 Establish max weight in 15 min of: Thruster+Jerk. MetCon: 10 min AMRAP. 7 Thrusters 60/40 kg (50/25) 12 Toes 2 bar /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Maayan Moskow /wp-content/uploads/2015/09/cfta-logo3.png Maayan Moskow2015-08-08 07:57:282015-08-08 07:57:28WOD 8/8/15
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WOD 10/8/15
/in WOD /by Jake MillerAtarim:
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
Metcon:
9 min AMRAP
10 Weighted lunge 40/25
6 pullups
4 burpees
Dizengoff:
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
Metcon:
3 rounds for time:
15 ring pushup
15 pullup
15 goblet squat
15 wide ring rows
WOD 9/8/15
/in WOD /by Maayan MoskowAtarim
Strength (15min):
Push day
Weighted ring / box Dips (by ability)
All athletes
Establish new 5RM
then (time permitting) 5×3 @5RM
Skill: hang clean
Metcon:
Partner Wod
P1-hang clean 70/50
P2- AMRAP 1 arm* pushpress(kb 16/8)
15-10-5
*rotate each round
Dizengoff:
Strength:
Push
Weighted ring / box Dips (by ability)
All athletes
Establish new 5RM
then (time permitting) 5×3 @5RM
Metcon:
3 RFT:
25 KB swing
15 HSPU
5 BMU
WOD 8/8/15
/in WOD /by Maayan MoskowOpen gym:
work on your weaknesses
practice a skill and complete missed strength from past week then perform a metcon
– skills to work on:
Cleans, Double unders, kipping HSPU, Kipping ring dips, handstand walking.
– Strength from past week:
1 Arm chinup on rings or progression
Backsquat*
Bench press*
Shoulder press*
Lunge**
* 0-1: 5×5 with elements weight
* 1-6:find 5RM
* 6+: find 1RM
** on the lunge all athletes find new 5RM
Intermediate:
Independent part:
Lower back+Shoulder mobility drills.
Overhead tempo squats (5-3-1) 5×3
Class: 18:00
Establish max weight in 15 min of:
Thruster+Jerk.
MetCon: 10 min AMRAP.
7 Thrusters 60/40 kg (50/25)
12 Toes 2 bar