21/5/15 WOD May 20, 2015/in WOD /by cftaAtarim RFA 2013 Final event: 9-6-3 Squat clean 80/50kg* Bar muscle up/C2B pullup *athlete may perform power clean + front squat Video of the competition, have a look, there are some familiar faces.. Intermediate Train Oly with Yoni! Dizengoff AM WOD: Technique: Handstands Strength: in pairs accumulate 2 minutes of L-sits L-sit progression vid: Metcon: 9 Min AMRAP 3 Knee jumps 5 clapping pushups 20 Double unders then PM: Yoga for athletes sign up in advance and work your mobility! 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 cfta2015-05-20 16:53:392015-05-20 16:53:3921/5/15 WOD
WOD 20/5/15 May 19, 2015/in WOD /by cftaAtarim & Dizingoff Strength Shoulder press 0-1: sets of 5 2-6: 3×5 (add 5kg from last week) 6+: (deload week) Practice split jerks/Power jerks with light weight then Metcon Ascending ladder 9 min 2-2, 2-4, 2-6, 2-8 etc Strict HSPU kipping pullup Intermediate Independent part Ham’s mobility Front squat 5×3@110% Clean Deficit clean pull 3×5@90%Clean Class: 19:00 Hang clean practice 15 min. MetCon: 15 min AMRAP. ME Hang clean 50/35 kg 200m run *Scaling options not less than 40/25 kg at hang cleans. 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 cfta2015-05-19 17:39:282015-05-19 17:39:28WOD 20/5/15
WOD 19/5/15 May 18, 2015/in WOD /by cftaAtarim Barbell Warmup 5 sets of 5 drop snatch + 5 OHS then Technique Hang / Power snatch then Metcon 4 RFT 10 HPS 40/25kg 50 DU Dizengoff AM WOD Technique Barbell Warmup: Overhead squat (Time permitting- Hang snatch) MetCon: 100 DU 20 OHS 40/25 75 DU 15 OHS 50 DU 10 OHS 25DU 5 OHS Work from Racks Tomorrow is press day, scale weight to unbroken sets. then Heres a cool vid on overhead squat+mobility for OHS: PM WOD Total Fit with Adi rotem & Olga Rubin 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 cfta2015-05-18 17:27:052015-05-18 17:27:05WOD 19/5/15
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21/5/15 WOD
/in WOD /by cftaAtarim
RFA 2013 Final event:
9-6-3
Squat clean 80/50kg*
Bar muscle up/C2B pullup
*athlete may perform power clean + front squat
Video of the competition, have a look, there are some familiar faces..
Intermediate
Train Oly with Yoni!
Dizengoff
AM WOD:
Technique:
Handstands
Strength:
in pairs accumulate 2 minutes of L-sits
L-sit progression vid:
Metcon:
9 Min AMRAP
3 Knee jumps
5 clapping pushups
20 Double unders
then
PM:
Yoga for athletes
sign up in advance and work your mobility!
Post your results to the Whiteboard.
WOD 20/5/15
/in WOD /by cftaAtarim & Dizingoff
Strength
Shoulder press
0-1: sets of 5
2-6: 3×5 (add 5kg from last week)
6+: (deload week)
Practice split jerks/Power jerks with light weight
then
Metcon
Ascending ladder 9 min
2-2, 2-4, 2-6, 2-8 etc
Strict HSPU
kipping pullup
Intermediate
Independent part
Ham’s mobility
Front squat 5×3@110% Clean
Deficit clean pull 3×5@90%Clean
Class: 19:00 Hang clean practice 15 min.
MetCon: 15 min AMRAP.
ME Hang clean 50/35 kg
200m run
*Scaling options not less than 40/25 kg at hang cleans.
Post your results to the Whiteboard.
WOD 19/5/15
/in WOD /by cftaAtarim
Barbell Warmup
5 sets of
5 drop snatch + 5 OHS
then
Technique
Hang / Power snatch
then
Metcon
4 RFT
10 HPS 40/25kg
50 DU
Dizengoff
AM WOD
Technique
Barbell Warmup:
Overhead squat
(Time permitting- Hang snatch)
MetCon:
100 DU
20 OHS 40/25
75 DU
15 OHS
50 DU
10 OHS
25DU
5 OHS
Work from Racks
Tomorrow is press day, scale weight to unbroken sets.
then
Heres a cool vid on overhead squat+mobility for OHS:
PM WOD
Total Fit with Adi rotem & Olga Rubin
Post your results to the Whiteboard.