WOD 7/8/15 August 6, 2015/in WOD /by cftaAtarim Strength: Deadlift 0-6: Fnd 5RM 6+:find 1RM then Metcon: 15-10-5 Deadlift 100/70 ring dips Intermediate Independent Part: Shoulder mobility+warm up. then Class:10-00. EMOM For 14 min: -even min 3 RMU/Strict chin up -odd min 3 Strict deficit/regular HSPU then MetCon: 20 min AMRAP: 1 legless rope climb 50 m Farmer carry 32/24 kg each hand 50 DU Dizengoff Strength: Make up missed lifts if none missed 5xMax deficit HSPU or modification of HSPU then Metcon: In groups of three 100 KB swing (american) 24/16 100 TTB 100 Ring Pushups 100 goblet lunge 24/16 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 cfta2015-08-06 17:09:302015-08-06 17:09:30WOD 7/8/15
WOD 6/8/15 August 5, 2015/in WOD /by cftaThis Week (week of 2/8): Thursday Night: No Olympic Weightlifting Atarim / Dizingoff Strength: Shoulder press 0-1:5×5 with elements weight 1-6: find 5RM 6+: find 1RM then “Chelsea” Each min on the min for 30 min: 5 Pull-ups 10 Push-ups 15 Squats 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 cfta2015-08-05 16:42:332015-08-05 16:42:33WOD 6/8/15
WOD 5/8/15 August 4, 2015/in WOD /by cftaThis Week (week of 2/8): Thursday Night: No Olympic Weightlifting Atarim / Dizengoff Strength: Lunge 0-1:5×5 with elements weight 1-6: find 5RM 6+: find 1RM then Metcon: 12 min AMRAP 4 weighted pistol 12/8kg 6 KB pushpress 24/16 8 Knees to elbows Intermediate Independent part: Hip flexors & ankle mobility drills. Front squat 5*3*115% Front Squat. then Class: 19:00 15 min to establish max weight at: Deadlift+power clean + push press then MetCon: 8 min AMRAP 5 Hang cleans 60/35 kg 10 Pistols 15 HRPU Rest and then accessory work 4*6 KB Strict press 3*15-20 triceps ext 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 cfta2015-08-04 16:51:322015-08-04 16:51:32WOD 5/8/15
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WOD 7/8/15
/in WOD /by cftaAtarim
Strength:
Deadlift
0-6: Fnd 5RM
6+:find 1RM
then
Metcon:
15-10-5
Deadlift 100/70
ring dips
Intermediate
Independent Part:
Shoulder mobility+warm up.
then
Class:10-00.
EMOM For 14 min:
-even min 3 RMU/Strict chin up
-odd min
3 Strict deficit/regular HSPU
then
MetCon:
20 min AMRAP:
1 legless rope climb
50 m Farmer carry 32/24 kg each hand
50 DU
Dizengoff
Strength:
Make up missed lifts
if none missed 5xMax deficit HSPU or modification of HSPU
then
Metcon:
In groups of three
100 KB swing (american) 24/16
100 TTB
100 Ring Pushups
100 goblet lunge 24/16
Post your results to the Whiteboard.
WOD 6/8/15
/in WOD /by cftaThis Week (week of 2/8):
Thursday Night: No Olympic Weightlifting
Atarim / Dizingoff
Strength:
Shoulder press
0-1:5×5 with elements weight
1-6: find 5RM
6+: find 1RM
then
“Chelsea”
Each min on the min for 30 min:
5 Pull-ups
10 Push-ups
15 Squats
Post your results to the Whiteboard.
WOD 5/8/15
/in WOD /by cftaThis Week (week of 2/8):
Thursday Night: No Olympic Weightlifting
Atarim / Dizengoff
Strength:
Lunge
0-1:5×5 with elements weight
1-6: find 5RM
6+: find 1RM
then
Metcon:
12 min AMRAP
4 weighted pistol 12/8kg
6 KB pushpress 24/16
8 Knees to elbows
Intermediate
Independent part:
Hip flexors & ankle mobility drills.
Front squat 5*3*115% Front Squat.
then
Class: 19:00
15 min to establish max weight at:
Deadlift+power clean + push press
then
MetCon:
8 min AMRAP
5 Hang cleans 60/35 kg
10 Pistols
15 HRPU
Rest and then accessory work
4*6 KB Strict press
3*15-20 triceps ext
Post your results to the Whiteboard.