WOD 17/1/15 January 16, 2015/in WOD /by Maayan MoskowWorkout of the Day Strength: 15 min: complete missed lifts – practice – 3×5 – Est 1RM / 75/80/85% if none missed perform weighted plank 5 sets for max time then Metcon: 21-15 -9 – front squat 40/30 – HSPU Intermediate Class come early during open gym to complete missed strength for this week. Skill: Clean then Cond: “Bear complex” Coach will perscribe weight 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 Moskow2015-01-16 11:11:582015-01-16 11:11:58WOD 17/1/15
WOD 16/1/15 January 15, 2015/in WOD /by cftaWorkout of the Day Skills 11:00 – Cleans Strength: (20 min) deadlift 0-1 month: practice sets of 5 with weight from elements 1-6 month: 3×5 (add 2.5 kg from last week) 6+ month est 1RM press/squat/deadlift whatever hasnt been established yet if already established perform Deadlift 1x5x75% 1x5x80% 1xmaxX85% then Metcon: 3 RFT: 20 KB swing 15 airsquat 10 HRPU 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 cfta2015-01-15 18:35:122015-01-15 18:35:12WOD 16/1/15
WOD 15/1/15 January 14, 2015/in WOD /by cftaWorkout of the Day “Grace” 30 reps for time: Clean and Jerk (135 lbs) 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 cfta2015-01-14 18:03:262015-01-14 18:03:26WOD 15/1/15
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WOD 17/1/15
/in WOD /by Maayan MoskowWorkout of the Day
Strength:
15 min:
complete missed lifts
– practice
– 3×5
– Est 1RM / 75/80/85%
if none missed perform
weighted plank 5 sets for max time
then
Metcon:
21-15
-9
– front squat 40/30
– HSPU
Intermediate Class
come early during open gym to complete missed strength for this week.
Skill:
Clean
then
Cond:
“Bear complex”
Coach will perscribe weight
Post your scores to the Whiteboard.
WOD 16/1/15
/in WOD /by cftaWorkout of the Day
Skills 11:00 – Cleans
Strength:
(20 min) deadlift
0-1 month: practice sets of 5 with weight from elements
1-6 month:
3×5 (add 2.5 kg from last week)
6+ month
est 1RM press/squat/deadlift whatever hasnt been established yet
if already established perform
Deadlift
1x5x75%
1x5x80%
1xmaxX85%
then
Metcon:
3 RFT:
20 KB swing
15 airsquat
10 HRPU
Post your results to the Whiteboard.
WOD 15/1/15
/in WOD /by cftaWorkout of the Day
“Grace”
30 reps for time:
Clean and Jerk (135 lbs)
Post your results to the Whiteboard.