WOD 23/1/15 January 22, 2015/in WOD /by cftaWorkout of the Day Strength (15min): Deadlift 0-1mth: practice sets of 5 with weight from elements 1-6 mth: 3 x 5 add 2.5 kg from last week 6+ mth: 1 x 5 x 75% 1 x 5 x 80% 1 x MAX x 85% then Metcon: 12-9-6 OHL 25/15 KB swing AHAP (32/24) BMU Intermediate CF Buy in 5 min AMRAP DU then Strength: Deadlift: 1 x 5 x 75% 1 x 5 x 80% 1 x MAX x 85% then Metcon: 21-15-9 KB Front squat 50/35 HSPU box jump 60/40 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 cfta2015-01-22 18:34:412015-01-22 18:34:41WOD 23/1/15
WOD 22/1/15 January 21, 2015/in WOD /by cftaWorkout of the Day Technique Power snatch then “Randy” For time: 75 Power Snatches (35/25kg) 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 cfta2015-01-21 18:05:142015-01-21 18:05:14WOD 22/1/15
WOD 21/1/15 January 20, 2015/in WOD /by cftaAtarim Strength (15min): Press 0-1mth: practice sets of 5 with weight from elements 1-6 mth: 3 x 5 add 2.5 kg from last week 6+ mth: 1 x 5 x 75% 1 x 5 x 80% 1 x MAX x 85% then Metcon: 12 min AMRAP: 5 strict chinup 10 OHS 30/20 kg 15 Wallballs Competitors “Bradshaw” 10 rounds for time of: 3 Handstand push-ups 6 Deadlifts (225 lbs) 12 Pull-ups 24 Double-unders Dizengoff Skills 1815 – Double unders Technique: Handstand then Metcon: 3 RFT 400m run 15 HSPU 20 TTB 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 cfta2015-01-20 17:55:112015-01-20 17:55:11WOD 21/1/15
WOD 23/1/15
/in WOD /by cftaWorkout of the Day
Strength (15min):
Deadlift
0-1mth:
practice sets of 5 with weight from elements
1-6 mth:
3 x 5 add 2.5 kg from last week
6+ mth:
1 x 5 x 75%
1 x 5 x 80%
1 x MAX x 85%
then
Metcon:
12-9-6
OHL 25/15
KB swing AHAP (32/24)
BMU
Intermediate CF
Buy in 5 min AMRAP DU
then
Strength:
Deadlift:
1 x 5 x 75%
1 x 5 x 80%
1 x MAX x 85%
then
Metcon:
21-15-9
KB Front squat 50/35
HSPU
box jump 60/40
Post your results to the Whiteboard.
WOD 22/1/15
/in WOD /by cftaWorkout of the Day
Technique
Power snatch
then
“Randy”
For time:
75 Power Snatches (35/25kg)
Post your results to the Whiteboard.
WOD 21/1/15
/in WOD /by cftaAtarim
Strength (15min):
Press
0-1mth:
practice sets of 5 with weight from elements
1-6 mth:
3 x 5 add 2.5 kg from last week
6+ mth:
1 x 5 x 75%
1 x 5 x 80%
1 x MAX x 85%
then
Metcon:
12 min AMRAP:
5 strict chinup
10 OHS 30/20 kg
15 Wallballs
Competitors
“Bradshaw”
10 rounds for time of:
3 Handstand push-ups
6 Deadlifts (225 lbs)
12 Pull-ups
24 Double-unders
Dizengoff
Skills 1815 – Double unders
Technique:
Handstand
then
Metcon:
3 RFT
400m run
15 HSPU
20 TTB
Post your results to the Whiteboard.