Conventional deadlift
0-1 (Backsquat) sets of 5 with weight from elements
2-6: 3×5 (add 2.5kg from last week)
6+ : 1x5x75%, 1x5x80%, 1xMAXx85%
3x5x80 then
“Cindy”
As many rounds as possible in 20 min:
5 Pull-ups
10 Push-ups
15 Squats
Intermediate
Independent part
Warmup + shoulder mobility. then
Class
EMOM for 12 min
-even min 3HSPU strict/any
-odd min 5 strict C2B pull ups/ Jumping then
WOD 5/6/15
/in WOD /by cftaWeekly challenge
0-1: 100 pushups
2-6: 250 pushups
6+: 350 Pushups
Competitors: 140 Kipping HSPU
Atarim
Strength
Conventional deadlift
0-1 (Backsquat) sets of 5 with weight from elements
2-6: 3×5 (add 2.5kg from last week)
6+ : 1x5x75%, 1x5x80%, 1xMAXx85%
3x5x80
then
“Cindy”
As many rounds as possible in 20 min:
5 Pull-ups
10 Push-ups
15 Squats
Intermediate
Independent part
Warmup + shoulder mobility.
then
Class
EMOM for 12 min
-even min 3HSPU strict/any
-odd min 5 strict C2B pull ups/ Jumping
then
MetCon
20-15-10 reps of
Strict Pull ups
Box jumps
Post your results to the Whiteboard.
WOD 4/6/15
/in WOD /by cftaWeekly challenge
0-1: 100 pushups
2-6: 250 pushups
6+: 350 Pushups
Competitors: 140 Kipping HSPU
Atarim
Drop snatch practice
OHS practice
Snatch practice (time permitting)
then
MetCon
3 RFT
10 Alternating lunge 40/25
400m Run
Intermediate
Join intermediate oly class
Dizengoff
Technique
OH squat
then
Metcon
15 OHS 40/25
400m Run
Post your results to the Whiteboard.
WOD 3/6/15
/in WOD /by cftaWeekly challenge
0-1: 100 pushups
2-6: 250 pushups
6+: 350 Pushups
Competitors: 140 Kipping HSPU
Atarim
Strength
Establish new 5RM Ring dips
then
Metcon
12 min AMRAP
10 Push jerk 60/40
10 alternating pistols
10 6 pointburpee (pushup burpee)
Dizengoff
Strength
Establish new 5RM Ring dips
then
Metcon
8 Min AMRAP
15 ring pushups
15 Weighted situp 10kg
200m ROW
Intermediate
Independent part
Front squat 5x@110% Clean
Snatch pull 3×5@90% Snatch.
then
Class
Split clean practice 15 min.
MetCon: 9min AMRAP.
10 split cleans 50/35 kg
200m run
Post your results to the Whiteboard.