WOD 2/6/15 June 1, 2015/in WOD /by cftaWeekly challenge 0-1: 100 pushups 2-6: 250 pushups 6+: 350 Pushups Competitors:140 Kipping HSPU Dizengoff Technique Front squat then Strength Front squat 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 Metcon 3 Rounds for Reps 1min Goblet squat 24/16 1min TTB 1min Box jump 1min Res Atarim Technique Front squat then Strength Front squat 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 MetCon 5 RFT: 15 Goblet Squat 32/24 15 KB pushups Stair jumps (all 3 flights) Intermediate Join intermediate oly class 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 cfta2015-06-01 18:00:462015-06-01 18:00:46WOD 2/6/15
WOD 1/6/15 May 31, 2015/in WOD /by Maayan MoskowAtarim Technique: Hang snatch Metcon: 14 Min EMOM FOR QUALITY! Even – 3-5 Hang snatch @70%1RM (or have coach tell you what weight) Odd – 5-8 Strict chinup with 20LBS Medball Dizengoff Technique: Handstands Metcon: 500m Row 20 HSPU 20 pistols 20 Wallball 10 Ring muscle up/pullup 50 DU 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 Moskow2015-05-31 18:35:042015-05-31 18:35:04WOD 1/6/15
WOD 31/5/15 May 30, 2015/in WOD /by Maayan MoskowWorkout of the Day Strength: press/Pushpress 0-1: Press – sets of 5 with weight from elements 2-6: 3×5 (add 2.5kg from last week) 6+: 1x5x75% of 1RM, 1x5x80% of 1RM, 1xMAXx85%, 3x5x80% Metcon: 13 Min AMRAP 10 Box jump 10 pullups 10 KBS 24/16 Intermediate Independent Warmup: Shoulder mobility Sot’s press 5×10 quality. Class: 5 Rounds (not for time) Strict behind the neck press 5 reps (use racks) After each first set perform one legless rope climb, second set perform two… MetCon: 10-9-8…1 reps for time of Strict toes 2 bar/knees 2 elbows. Ring push ups 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 Moskow2015-05-30 18:30:452015-05-30 18:30:45WOD 31/5/15
WOD 2/6/15
/in WOD /by cftaWeekly challenge
0-1: 100 pushups
2-6: 250 pushups
6+: 350 Pushups
Competitors:140 Kipping HSPU
Dizengoff
Technique
Front squat
then
Strength
Front squat
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
Metcon
3 Rounds for Reps
1min Goblet squat 24/16
1min TTB
1min Box jump
1min Res
Atarim
Technique
Front squat
then
Strength
Front squat
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
MetCon
5 RFT:
15 Goblet Squat 32/24
15 KB pushups
Stair jumps (all 3 flights)
Intermediate
Join intermediate oly class
Post your results to the Whiteboard.
WOD 1/6/15
/in WOD /by Maayan MoskowAtarim
Technique:
Hang snatch
Metcon:
14 Min EMOM FOR QUALITY!
Even – 3-5 Hang snatch @70%1RM (or have coach tell you what weight)
Odd – 5-8 Strict chinup with 20LBS Medball
Dizengoff
Technique:
Handstands
Metcon:
500m Row
20 HSPU
20 pistols
20 Wallball
10 Ring muscle up/pullup
50 DU
Post your scores to the Whiteboard.
WOD 31/5/15
/in WOD /by Maayan MoskowWorkout of the Day
Strength:
press/Pushpress
0-1: Press – sets of 5 with weight from elements
2-6: 3×5 (add 2.5kg from last week)
6+: 1x5x75% of 1RM, 1x5x80% of 1RM, 1xMAXx85%, 3x5x80%
Metcon:
13 Min AMRAP
10 Box jump
10 pullups
10 KBS 24/16
Intermediate
Independent Warmup:
Shoulder mobility
Sot’s press 5×10 quality.
Class:
5 Rounds (not for time)
Strict behind the neck press 5 reps (use racks)
After each first set perform one legless rope climb, second set perform two…
MetCon:
10-9-8…1 reps for time of
Strict toes 2 bar/knees 2 elbows.
Ring push ups
Post your scores to the Whiteboard.