Wod 8/7/15 July 7, 2015/in WOD /by cftaIndependant Warmup 50 Shoulder pass through 25 Over head squat WITH 20kg BARBELL Laccrosse ball routine: Atarim Strength: Barbell lunge 0-1: 3×5+5 with weight from elements 1-6: 5×5 @ 90% of 5RM from last week (or establish new 5RM) 6+: same as 1-6 then Metcon: 9 min AMRAP 7 unbroken Front squat 60/40 9 situps 11 Burpees Intermediate Independent part: Lower back+hip mobility. Deficit deadlift 5x3x70% (speed pull) Back skwaat 5x10x65% then Class 19:00. 10 min clean warmup. EMOM for 10 min. -even min 3 power cleans (80/50 kg) (60/35kg) -odd min 6 pistols. then MetCon: 3RFT 10 Front squats 60/40 kg 50 DU * 9 min TIme Cap. Strength accessory Rack pull practice.(20 min) Bent Over row 4×8 Mixed grip pull ups 2xmax. Glute bridge 100 reps (BW) Dizengoff Strength: Barbell lunge 0-1: 3×5+5 with weight from elements 1-6: 5×5 @ 90% of 5RM from last week (or establish new 5RM) 6+: same as 1-6 then Metcon: 21-15-9 Box stepup (weighted) burpee ring dips 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 cfta2015-07-07 17:37:162015-07-07 17:37:16Wod 8/7/15
WOD 7/7/15 July 6, 2015/in WOD /by cftaIndependant Warmup 50 Shoulder pass through 25 Over head squat WITH 20kg BARBELL Laccrosse ball routine: Dizengoff Strength: Bench press (15min) 0-1: 5×5 with weight from elements 1-6: 5×5 @ 90% of 5RM from last week (or establish new 5RM) 6+: 1x5x75% 1x5x80% 1x5x85% then Metcon 12-8-4 Weighted pistols 12/8 BMU Deficit HSPU Atarim Strength: Bench press (15min) 0-1: 5×5 with weight from elements 1-6: 5×5 @ 90% of 5RM from last week (or establish new 5RM) 6+: 1x5x75% 1x5x80% 1x5x85% then Metcon 3 RFT 9 KB swing 32/24 7 BMU/14 PU 50m Suitcase carry (R) 50m Suitcase carry (L) Intermediate Olympic weightligting 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 cfta2015-07-06 17:21:452015-07-06 17:21:45WOD 7/7/15
WOD 6/7/15 July 5, 2015/in WOD /by Maayan MoskowAtarim 50 Shoulder pass through 25 Over head squat WITH 20kg BARBELL Laccrosse ball routine: Strength: Chinups 5 sets: ME 1 arm chinup/ archer chinup / strict chinup / supine ring row use exercise that you can perform no less than 3 reps and no more than 8 reps (add weight if needed) Metcon: 400m run 15 pullups 400m run 15 pushups 400m run 15 HSPU 400m 15 burpees Dizengoff Strength: Chinups 5 sets: ME 1 arm chinup/ archer chinup / strict chinup / supine ring row use exercise that you can perform no less than 3 reps and no more than 8 reps (add weight if needed) Metcon: 3RFT 1 min Max effort OHS 40/25 1min Max effort wallballs 1 min Max effort Jumping airsquat 1 min rest Post your scores to the Whiteboard. /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Maayan Moskow /wp-content/uploads/2015/09/cfta-logo3.png Maayan Moskow2015-07-05 19:41:302015-07-05 19:41:30WOD 6/7/15
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Wod 8/7/15
/in WOD /by cftaIndependant Warmup
50 Shoulder pass through
25 Over head squat WITH 20kg BARBELL
Laccrosse ball routine:
Atarim
Strength:
Barbell lunge
0-1:
3×5+5 with weight from elements
1-6: 5×5 @ 90% of 5RM from last week (or establish new 5RM)
6+: same as 1-6
then
Metcon:
9 min AMRAP
7 unbroken Front squat 60/40
9 situps
11 Burpees
Intermediate
Independent part:
Lower back+hip mobility.
Deficit deadlift 5x3x70% (speed pull)
Back skwaat 5x10x65%
then
Class 19:00.
10 min clean warmup.
EMOM for 10 min.
-even min 3 power cleans (80/50 kg) (60/35kg)
-odd min 6 pistols.
then
MetCon:
3RFT
10 Front squats 60/40 kg
50 DU
* 9 min TIme Cap.
Strength accessory
Rack pull practice.(20 min)
Bent Over row 4×8
Mixed grip pull ups 2xmax.
Glute bridge 100 reps (BW)
Dizengoff
Strength:
Barbell lunge
0-1:
3×5+5 with weight from elements
1-6: 5×5 @ 90% of 5RM from last week (or establish new 5RM)
6+: same as 1-6
then
Metcon:
21-15-9
Box stepup (weighted)
burpee
ring dips
Post your results to the Whiteboard.
WOD 7/7/15
/in WOD /by cftaIndependant Warmup
50 Shoulder pass through
25 Over head squat WITH 20kg BARBELL
Laccrosse ball routine:
Dizengoff
Strength:
Bench press
(15min)
0-1: 5×5 with weight from elements
1-6: 5×5 @ 90% of 5RM from last week (or establish new 5RM)
6+: 1x5x75%
1x5x80%
1x5x85%
then
Metcon
12-8-4
Weighted pistols 12/8
BMU
Deficit HSPU
Atarim
Strength:
Bench press
(15min)
0-1: 5×5 with weight from elements
1-6: 5×5 @ 90% of 5RM from last week (or establish new 5RM)
6+: 1x5x75%
1x5x80%
1x5x85%
then
Metcon
3 RFT
9 KB swing 32/24
7 BMU/14 PU
50m Suitcase carry (R)
50m Suitcase carry (L)
Intermediate
Olympic weightligting
Post your results to the Whiteboard.
WOD 6/7/15
/in WOD /by Maayan MoskowAtarim
50 Shoulder pass through
25 Over head squat WITH 20kg BARBELL
Laccrosse ball routine:
Strength:
Chinups
5 sets:
ME 1 arm chinup/ archer chinup / strict chinup / supine ring row
use exercise that you can perform no less than 3 reps and no more than 8 reps (add weight if needed)
Metcon:
400m run
15 pullups
400m run
15 pushups
400m run
15 HSPU
400m
15 burpees
Dizengoff
Strength:
Chinups
5 sets:
ME 1 arm chinup/ archer chinup / strict chinup / supine ring row
use exercise that you can perform no less than 3 reps and no more than 8 reps (add weight if needed)
Metcon:
3RFT
1 min Max effort OHS 40/25
1min Max effort wallballs
1 min Max effort Jumping airsquat
1 min rest
Post your scores to the Whiteboard.