WOD 18/3/15 March 17, 2015/in WOD /by cftaAtarim Strength shoulder press 0-1 month training experience: sets of 5 with weight from elements 1-6: 5×5 (add 2.5kg from last week) 6+ : deload week 1x5x60% 1x5x65% 1x5x70% then Metcon 100 HSPU for time/150 HRPU EMOM: 4-6 pistols Competitors WOD 5×3 Hang squat clean. then MetCon 21-15-9 reps of Front squats 60/40 kg HSPU Dizengoff Technique Handstand walking then Metcon for time: 100 airsquat 400m run 80situps 400m run 60 ring pushups 400m run 20 pullups 400m run 100 DU 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 cfta2015-03-17 19:06:352015-03-17 19:06:35WOD 18/3/15
WOD 17/3/15 March 16, 2015/in WOD /by Maayan MoskowQuickie WOD 20min AMRAP 3 burpee 5 box jump 7 pushups 9 TTB Atarim Technique Snatch then Metcon FOR QUALITY: EMOM 16 even – 3 squat snatch Odd- 8 chinup Dizengoff Adi’s class !! 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 Moskow2015-03-16 19:24:182015-03-16 19:24:18WOD 17/3/15
WOD 16/3/15 March 15, 2015/in WOD /by Maayan MoskowAtarim Strength: Front squat: 0-1 month training experience: establish 5RM / sets of 5 @ 85% 1-6: 5×5 (add 2.5kg from last week) 6+ : deload week 1x5x60% 1x5x65% 1x5x70% Conditioning: 3 Rds for reps min1 – jumping chinups min2 – thrusters 40/25 min3 – box jumps Dizengoff Technique: RMU Metcon: 15-10-5 RMU* pistolsx2 Boxjump *scaling is x2 chinup 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 Moskow2015-03-15 18:30:422015-03-15 18:30:42WOD 16/3/15
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WOD 18/3/15
/in WOD /by cftaAtarim
Strength
shoulder press
0-1 month training experience: sets of 5 with weight from elements
1-6: 5×5 (add 2.5kg from last week)
6+ : deload week
1x5x60%
1x5x65%
1x5x70%
then
Metcon
100 HSPU for time/150 HRPU
EMOM:
4-6 pistols
Competitors WOD
5×3 Hang squat clean.
then
MetCon
21-15-9 reps of
Front squats 60/40 kg
HSPU
Dizengoff
Technique
Handstand walking
then
Metcon
for time:
100 airsquat
400m run
80situps
400m run
60 ring pushups
400m run
20 pullups
400m run
100 DU
Post your results to the Whiteboard.
WOD 17/3/15
/in WOD /by Maayan MoskowQuickie WOD
20min AMRAP
3 burpee
5 box jump
7 pushups
9 TTB
Atarim
Technique
Snatch
then
Metcon
FOR QUALITY:
EMOM 16
even – 3 squat snatch
Odd- 8 chinup
Dizengoff
Adi’s class !!
Post your results to the Whiteboard.
WOD 16/3/15
/in WOD /by Maayan MoskowAtarim
Strength:
Front squat:
0-1 month training experience: establish 5RM / sets of 5 @ 85%
1-6: 5×5 (add 2.5kg from last week)
6+ : deload week
1x5x60%
1x5x65%
1x5x70%
Conditioning:
3 Rds for reps
min1 – jumping chinups
min2 – thrusters 40/25
min3 – box jumps
Dizengoff
Technique:
RMU
Metcon:
15-10-5
RMU*
pistolsx2
Boxjump
*scaling is x2 chinup
Post your scores to the Whiteboard.