WOD 30/4/15 April 29, 2015/in WOD /by cftaQuickie 3 RFT 10 box jump 10 situps 10 goblet squats 30 DU Atarim Strength Sumo deadlift 0-1: sets of 5 with moderate weight 2-6:est 5 RM or 3x5x90% 6+: EST 1RM or 1x5x65% 1x5x75% 1xMaxx85% then Technique Double unders then “Annie” 50-40-30-20-10 reps for time of: Double-unders Sit-ups 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 cfta2015-04-29 17:41:172015-04-29 17:41:17WOD 30/4/15
WOD 29/4/15 April 28, 2015/in WOD /by Maayan MoskowAtarim Strength 0-1: 3-5 sets of Max ring dips / ring pushups 2+: Establish 5 RM weighted dips then perform 5×3 @5RM then Metcon 21*15*9 ring pushups pullups *run 400m Between each round Intermediate Independent Warmup !!! Strength: 4 Rounds not for time Wide grip push press+2 Overhead squats+ Wide grip squat jerk then MetCon 15 OHS 40/25 kg 50 Burpee 15 OHS 40/25 kg (12 min Time cap) Dizengoff Strength Establish 5 RM weighted dips then perform 5×3 @5RM then Metcon 21*15*9 ring pushup pullups *run 400m Between each round Post your results to the Whiteboard. /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Maayan Moskow /wp-content/uploads/2015/09/cfta-logo3.png Maayan Moskow2015-04-28 18:12:152015-04-28 18:12:15WOD 29/4/15
WOD 28/4/15 April 27, 2015/in WOD /by Maayan MoskowWorkout of the Day Strength: Back squat: 0-1 month training experience: practice sets of 5 with weight from elements 2-6: 2 warmup sets, then 3x5x90% of 5RM (if you dont have accurate 5RM use this time to find it) 6+: 1x5x65% of 1RM 1x5x75% 1xMAXx85% (if you dont have an accurate 1RM Come early to warmup properly and establish your 1RM) Metcon: 3 rds for reps Min1 – Thruster 40/25 (scale to Heavy goblet squat) Min2 – Plank Min3 – Wide pushups Min4 – Rest 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 Moskow2015-04-27 17:12:392015-04-27 17:12:39WOD 28/4/15
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WOD 30/4/15
/in WOD /by cftaQuickie
3 RFT
10 box jump
10 situps
10 goblet squats
30 DU
Atarim
Strength
Sumo deadlift
0-1: sets of 5 with moderate weight
2-6:est 5 RM or 3x5x90%
6+: EST 1RM or
1x5x65%
1x5x75%
1xMaxx85%
then
Technique
Double unders
then
“Annie”
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
Post your results to the Whiteboard.
WOD 29/4/15
/in WOD /by Maayan MoskowAtarim
Strength
0-1: 3-5 sets of Max ring dips / ring pushups
2+:
Establish 5 RM weighted dips
then perform
5×3 @5RM
then
Metcon
21*15*9
ring pushups
pullups
*run 400m Between each round
Intermediate
Independent Warmup !!!
Strength: 4 Rounds not for time
Wide grip push press+2 Overhead squats+ Wide grip squat jerk
then
MetCon
15 OHS 40/25 kg
50 Burpee
15 OHS 40/25 kg
(12 min Time cap)
Dizengoff
Strength
Establish 5 RM weighted dips
then perform
5×3 @5RM
then
Metcon
21*15*9
ring pushup
pullups
*run 400m Between each round
Post your results to the Whiteboard.
WOD 28/4/15
/in WOD /by Maayan MoskowWorkout of the Day
Strength:
Back squat:
0-1 month training experience: practice sets of 5 with weight from elements
2-6: 2 warmup sets, then 3x5x90% of 5RM (if you dont have accurate 5RM use this time to find it)
6+:
1x5x65% of 1RM
1x5x75%
1xMAXx85%
(if you dont have an accurate 1RM Come early to warmup properly and establish your 1RM)
Metcon:
3 rds for reps
Min1 – Thruster 40/25 (scale to Heavy goblet squat)
Min2 – Plank
Min3 – Wide pushups
Min4 – Rest
Post your scores to the Whiteboard.