WOD 3/5/15 May 2, 2015/in WOD /by Maayan MoskowAtarim WU: 200 Double unders strength (15 Min) Weighted ring dips 8x3x5RM (from weight established last week) if you didnt find 5RM, establish it now Metcon: 15 min Ascending ladder 2-2, 4-4.. 1 arm pushup pistol Dizengoff Warmup: 200 Double unders (capped at 10 min) strength (15 Min) Weighted ring dips 8x3x5RM (from weight established last week) if you didnt find 5RM, establish it now Metcon: 15 min Ascending ladder 2-2, 4-4.. 1 arm pushup pistol Intermediate (2115 at Dizengoff) Independent warm up+mobilty. Shoulder stretching then 15 min, Sot’s press 5×10 reps for quality!!! Class: EMOM FOR 16 min even min 5-7 ring dips (weghted?) odd min 8 strict toes to bar MetCon: 120 DU 60 Wall balls 20/14 lb 30 Bupree pull up 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 Moskow2015-05-02 17:00:572015-05-02 17:00:57WOD 3/5/15
WOD 2/5/15 May 1, 2015/in WOD /by Maayan MoskowWorkout of the Day Open gym all day Strength: Sumo deadlift 0-1: Establish 5RM 2-6: 3x5x90% 6+ 1x5x65% 1x5x75% 1xMaxx85% additional strength (if missed this week): shoulder press weighted pullups backsquat Dips Intermediate CrossFit Independent warmup+Strength: Snatch pull (pause at the knee+negative) 5×3@100-110% Class: 20 min Clean&Jerk Practice: MetCon: For time (15 min time cap) 1000m run 50 Box Jumps 60/50cm 30 Ground 2 Overhead 45/30 kg. 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 Moskow2015-05-01 18:25:152015-05-01 18:25:15WOD 2/5/15
WOD 1/5/15 April 30, 2015/in WOD /by cftaClosed, going to the RFA.. /wp-content/uploads/2015/09/cfta-logo3.png 0 0 cfta /wp-content/uploads/2015/09/cfta-logo3.png cfta2015-04-30 17:33:382015-11-01 12:23:44WOD 1/5/15
WOD 3/5/15
/in WOD /by Maayan MoskowAtarim
WU:
200 Double unders
strength (15 Min)
Weighted ring dips
8x3x5RM (from weight established last week)
if you didnt find 5RM, establish it now
Metcon:
15 min Ascending ladder
2-2, 4-4..
1 arm pushup
pistol
Dizengoff
Warmup:
200 Double unders (capped at 10 min)
strength (15 Min)
Weighted ring dips
8x3x5RM (from weight established last week)
if you didnt find 5RM, establish it now
Metcon:
15 min Ascending ladder
2-2, 4-4..
1 arm pushup
pistol
Intermediate (2115 at Dizengoff)
Independent warm up+mobilty.
Shoulder stretching then 15 min,
Sot’s press 5×10 reps for quality!!!
Class:
EMOM FOR 16 min
even min 5-7 ring dips (weghted?)
odd min 8 strict toes to bar
MetCon:
120 DU
60 Wall balls 20/14 lb
30 Bupree pull up
Post your scores to the Whiteboard.
WOD 2/5/15
/in WOD /by Maayan MoskowWorkout of the Day
Open gym all day
Strength:
Sumo deadlift
0-1: Establish 5RM
2-6: 3x5x90%
6+ 1x5x65%
1x5x75%
1xMaxx85%
additional strength
(if missed this week):
shoulder press
weighted pullups
backsquat
Dips
Intermediate CrossFit
Independent warmup+Strength:
Snatch pull (pause at the knee+negative) 5×3@100-110%
Class:
20 min Clean&Jerk Practice:
MetCon: For time (15 min time cap)
1000m run
50 Box Jumps 60/50cm
30 Ground 2 Overhead 45/30 kg.
Post your scores to the Whiteboard.
WOD 1/5/15
/in WOD /by cftaClosed, going to the RFA..