WOD 17/6/15 June 16, 2015/in WOD /by cftaPre-workout Mobility Foam roll 50 Shoulder pass through 25 barbell OHS 25 Sotts press 25 Wide row Barbell 25 scapula pushups Weekly challenge Perfect Plank 0-1: accumulate 15 Min Total 2-6: accumulate 28 Min 6+: accumulate 35 minutes, in sets of no less than 1:30 minutes Competitors: 10 Min L-Sit (sets of no less than 20 sec) Atarim Strength 15 Min Weighted ring dips 8x3x5RM then Metcon 13 Min AMRAP 5 Hang Clean 60/40 5 Strict HSPU/Kipping HSPU 40 Double unders Strength Accessory Floor press establish 5 RM Behind the neck press 4×10 Weighted planks 3x45sec 100 reps of triceps ext. Intermediate WOD Independent part Overhead mobility+Ankle. Deadlift 5×70% 3×80% 3×80% 2×85% Back squat 5×10@60% Class: 19:00. 15 min Establish max weight on Hand clean+front squat+push press. then MetCon 7 min AMRAP: 10 hang cleans 60/40 kg 20 HRPU *Scaling not less than 50/30 kg. Dizengoff Strength 15 Min Weighted ring dips 8x3x5RM then Metcon Chipper: 80 Double unders 70 Airsquats 60 Situps 50 Wallballs 40 pushups 30 burpees 20 pistols 10 BMU 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 cfta2015-06-16 17:24:382015-06-16 17:24:38WOD 17/6/15
WOD 16/6/15 June 15, 2015/in WOD /by cftaPre-workout Mobility Foam roll 50 Shoulder pass through 25 barbell OHS 25 Sotts press 25 Wide row Barbell 25 scapula pushups Weekly challenge Perfect Plank 0-1: accumulate 15 Min Total 2-6: accumulate 28 Min 6+: accumulate 35 minutes, in sets of no less than 1:30 minutes Competitors: 10 Min L-Sit (sets of no less than 20 sec) Atarim Strength Squat 0-1: (Backsquat) 5×5 weight from elements 2-6: Front squat 5×5 add 2.5 from last week 6+: Front squat 1x5x75% 1x3x85% 1xMAXx95% 3x5x75% then Metcon 15 min amrap 12 Ground to overhead 25/15 10 Wallball 200m Run Bring sunscreen, this will be done down on the tayelet Odd Object training Warmup Tug of war Strength: Banded sprints Power WOD: 1 min work 30 sec rest 2 rds 1) Landmine pushpress 2) Fatgrip Deadlift 3) ME Legless rope climb Intermediate WOD Join OLY LIFTING !! Dizengoff – Morning Strength 15 Min Squat: 0-1: (Backsquat) 5×5 weight from elements 2-6: Front squat 5×5 add 2.5 from last week 6+: Front squat 1x5x75% 1x3x85% 1xMAXx95% 3x5x75% then Technique (time permitting) split jerks then Metcon 9min AMRAP 10m arm KB overhead walking lunge 5 KB goblet squat 10m walk back 5 burpees 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 cfta2015-06-15 17:35:552015-06-15 17:35:55WOD 16/6/15
WOD 15/6/15 June 14, 2015/in WOD /by Maayan MoskowPre-Workout Mobility Foam roll 50 Shoulder pass through 25 barbell OHS 25 Sotts press 25 Wide row Barbell 25 scapula pushups Atarim Technique: Split jerk then 5×3 Split/Push jerk (technical weight) Metcon: 4 RFT 7 pushpress 50/35 10 Swings 24/16 12 airsquat Dizengoff Technique: Split jerk then 5×3 Split/Push jerk (technical weight) Metcon: as many reps as possible 3 Min Box Jump 1min rest 3 min pushups 1min rest 3 min Double under 1 min rest 3 min K2E order does not matter 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 Moskow2015-06-14 17:48:312015-06-14 17:48:31WOD 15/6/15
WOD 17/6/15
/in WOD /by cftaPre-workout Mobility
Foam roll
50 Shoulder pass through
25 barbell OHS
25 Sotts press
25 Wide row Barbell
25 scapula pushups
Weekly challenge
Perfect Plank
0-1: accumulate 15 Min Total
2-6: accumulate 28 Min
6+: accumulate 35 minutes, in sets of no less than 1:30 minutes
Competitors: 10 Min L-Sit (sets of no less than 20 sec)
Atarim
Strength
15 Min
Weighted ring dips
8x3x5RM
then
Metcon
13 Min AMRAP
5 Hang Clean 60/40
5 Strict HSPU/Kipping HSPU
40 Double unders
Strength Accessory
Floor press establish 5 RM
Behind the neck press 4×10
Weighted planks 3x45sec
100 reps of triceps ext.
Intermediate WOD
Independent part
Overhead mobility+Ankle.
Deadlift 5×70% 3×80% 3×80%
2×85%
Back squat
5×10@60%
Class: 19:00.
15 min Establish max weight on
Hand clean+front squat+push press.
then
MetCon
7 min AMRAP:
10 hang cleans 60/40 kg
20 HRPU
*Scaling not less than 50/30 kg.
Dizengoff
Strength
15 Min
Weighted ring dips
8x3x5RM
then
Metcon
Chipper:
80 Double unders
70 Airsquats
60 Situps
50 Wallballs
40 pushups
30 burpees
20 pistols
10 BMU
Post your results to the Whiteboard.
WOD 16/6/15
/in WOD /by cftaPre-workout Mobility
Foam roll
50 Shoulder pass through
25 barbell OHS
25 Sotts press
25 Wide row Barbell
25 scapula pushups
Weekly challenge
Perfect Plank
0-1: accumulate 15 Min Total
2-6: accumulate 28 Min
6+: accumulate 35 minutes, in sets of no less than 1:30 minutes
Competitors: 10 Min L-Sit (sets of no less than 20 sec)
Atarim
Strength
Squat
0-1: (Backsquat) 5×5 weight from elements
2-6: Front squat 5×5 add 2.5 from last week
6+: Front squat
1x5x75%
1x3x85%
1xMAXx95%
3x5x75%
then
Metcon
15 min amrap
12 Ground to overhead 25/15
10 Wallball
200m Run
Bring sunscreen, this will be done down on the tayelet
Odd Object training
Warmup
Tug of war
Strength:
Banded sprints
Power WOD:
1 min work 30 sec rest
2 rds
1) Landmine pushpress
2) Fatgrip Deadlift
3) ME Legless rope climb
Intermediate WOD
Join OLY LIFTING !!
Dizengoff – Morning
Strength 15 Min
Squat:
0-1: (Backsquat) 5×5 weight from elements
2-6: Front squat 5×5 add 2.5 from last week
6+: Front squat
1x5x75%
1x3x85%
1xMAXx95%
3x5x75%
then
Technique
(time permitting) split jerks
then
Metcon
9min AMRAP
10m arm KB overhead walking lunge
5 KB goblet squat
10m walk back
5 burpees
Post your results to the Whiteboard.
WOD 15/6/15
/in WOD /by Maayan MoskowPre-Workout Mobility
Foam roll
50 Shoulder pass through
25 barbell OHS
25 Sotts press
25 Wide row Barbell
25 scapula pushups
Atarim
Technique:
Split jerk
then
5×3 Split/Push jerk (technical weight)
Metcon:
4 RFT
7 pushpress 50/35
10 Swings 24/16
12 airsquat
Dizengoff
Technique:
Split jerk
then
5×3 Split/Push jerk (technical weight)
Metcon:
as many reps as possible
3 Min Box Jump
1min rest
3 min pushups
1min rest
3 min Double under
1 min rest
3 min K2E
order does not matter
Post your scores to the Whiteboard.