WOD 13/2/15 February 12, 2015/in WOD /by cftaAtarim Skills 1100 handstands Strength* (15 min) Conventional Deadlift 0-1 month training experience: practice sets of 5 with weight from elements 1-6: 3×5 +2.5 kg from last week 6+ Deload week 1x5x60% 1x5x65% 1x5x70% *Skip strength if you are participating in the crossfit total tomorrow, use this time to work on mobility/Handstand skill or DU skill then MetCon: for time: – 2 times up stairs – 50 KB swing -40 OH lunge 20/10 -30 pullup -20 G2OH with plate -10 Clapping pushup Intermediate WOD NO STRENGTH Wanna lift heavy prove your strength in the competition Skill: Muscle Ups Ring/bar then MetCon: 3 min AMRAP DU rest 2 min 5 min AMRAP Burpee Pull up 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 cfta2015-02-12 18:45:332015-02-12 18:45:33WOD 13/2/15
WOD 12/2/15 February 11, 2015/in WOD /by Maayan MoskowAtarim “Josh” For time: 21 Overhead squats (95 lbs) 42 Pull-ups 15 Overhead squats (95 lbs) 30 Pull-ups 9 Overhead squats (95 lbs) 18 Pull-ups This benchmark test balance,body control and the ability to maintain technique while at a high heart rate. 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 Moskow2015-02-11 19:09:522015-02-11 19:09:52WOD 12/2/15
WOD 11/2/15 February 10, 2015/in WOD /by Maayan MoskowAtarim Strength (15 min): Strict shoulder press 0-1 month training experience: practice sets of 5 with weight from elements 1-6: 3×5 +2.5 kg from last week 6+ Deload week 1x5x60% 1x5x65% 1x5x70% Metcon: 4 rounds of 3 minutes for total reps: min1 – AMRAP strict ring dip min2 – KB swing24/16 min3 – jumping lunges Competitors WOD: 10 min AMRAP: 20 reps of 42,5/30 kg snatch 30 Toes to bar 20 reps of 42,5/30 kg thrusters 30 Chest to bar pull ups Dizengoff 1815 Skills Class: Ring muscle up here is a great analysis of muscle up: Ring muscle up here is a great analysis of muscle up: https://www.youtube.com/watch?v=Ktq2Jf3UIMk MetCon: 3 RFT: 50 Double unders 30 Wallball 25 TTB 20 box jump 15 Clapping pushup 10 chinup 5 Wallclimb /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Maayan Moskow /wp-content/uploads/2015/09/cfta-logo3.png Maayan Moskow2015-02-10 19:18:542015-02-10 19:18:54WOD 11/2/15
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WOD 13/2/15
/in WOD /by cftaAtarim
Skills 1100 handstands
Strength* (15 min)
Conventional Deadlift
0-1 month training experience:
practice sets of 5 with weight from elements
1-6:
3×5 +2.5 kg from last week
6+ Deload week
1x5x60%
1x5x65%
1x5x70%
*Skip strength if you are participating in the crossfit total tomorrow, use this time to work on mobility/Handstand skill or DU skill
then
MetCon:
for time:
– 2 times up stairs
– 50 KB swing
-40 OH lunge 20/10
-30 pullup
-20 G2OH with plate
-10 Clapping pushup
Intermediate WOD
NO STRENGTH
Wanna lift heavy prove your strength in the competition
Skill: Muscle Ups Ring/bar
then
MetCon:
3 min AMRAP DU
rest 2 min
5 min AMRAP
Burpee Pull up
Post your results to the Whiteboard.
WOD 12/2/15
/in WOD /by Maayan MoskowAtarim
“Josh”
For time:
21 Overhead squats (95 lbs)
42 Pull-ups
15 Overhead squats (95 lbs)
30 Pull-ups
9 Overhead squats (95 lbs)
18 Pull-ups
This benchmark test balance,body control and the ability to maintain technique while at a high heart rate.
Post your results to the Whiteboard.
WOD 11/2/15
/in WOD /by Maayan MoskowAtarim
Strength (15 min):
Strict shoulder press
0-1 month training experience:
practice sets of 5 with weight from elements
1-6:
3×5 +2.5 kg from last week
6+ Deload week
1x5x60%
1x5x65%
1x5x70%
Metcon:
4 rounds of 3 minutes for total reps:
min1 – AMRAP strict ring dip
min2 –
KB swing24/16
min3 – jumping lunges
Competitors WOD:
10 min AMRAP:
20 reps of 42,5/30 kg snatch
30 Toes to bar
20 reps of 42,5/30 kg thrusters
30 Chest to bar pull ups
Dizengoff
1815 Skills Class:
Ring muscle up
here is a great analysis of muscle up:
Ring muscle up
here is a great analysis of muscle up:
https://www.youtube.com/watch?v=Ktq2Jf3UIMk
MetCon:
3 RFT:
50 Double unders
30 Wallball
25 TTB
20 box jump
15 Clapping pushup
10 chinup
5 Wallclimb