WOD 2/12/2015 January 1, 2015/in WOD /by cftaWorkout of the Day Strength (15 minutes): Deadlift: 0-1 month: practice with 5RM weight from elements 2-6 months: 3 x 5 (add 5 kg from last week) 6+ month: 1 x 5 x 60% 1 x 5 x 65% 1 x 5 x 70% then Metcon: 3 rds for total reps: 1 min AMRAP swing 24/16 1 min AMRAP Goblet squat 1 min S2OH Right 1 min S2OH left 1min rest Intermediate CrossFit (at 10:00 AM) Strength: Deadlift (deload week, stick to the numbers!): 1 x 5 x 60% 1 x 5 x 65% 1 x 5 x 70% then Technique (15 min): split jerk progression(if you have accessory work do it instead) then Metcon: 5 rds- not for time – 10 Ground to overhead 25/15kg plate – 10 OHL 25/15 – 50m all out sprint rest on way back 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 cfta2015-01-01 18:36:512015-01-01 18:36:51WOD 2/12/2015
WOD 3/1/18 January 2, 0201/in WOD /by Jake MillerStrength: Overhead Press A) Shoulder Press 5*5*EW B+C) Shoulder Press establish 5RM. D) Push Press establish 3RM E) Push Jerk Establish 2RM. MetCon: For Time 15 Shoulder 2 Ovhead 10 Burpees OTB 20 SDLHP 10 Burpees OTB 25 Ring Dips 10 Burpee OTB 20 SDLHP 10 Burpees OTB 15 S2OH A) Ask coach for specific instructions. B) 30/20kg- Dips by ability C+D) 42.5/30kg-Ring Dips E) 50/35kg- Strict Ring Dips /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller0201-01-02 21:00:062017-12-30 17:47:47WOD 3/1/18
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WOD 2/12/2015
/in WOD /by cftaWorkout of the Day
Strength (15 minutes):
Deadlift:
0-1 month:
practice with 5RM weight from elements
2-6 months:
3 x 5 (add 5 kg from last week)
6+ month:
1 x 5 x 60%
1 x 5 x 65%
1 x 5 x 70%
then
Metcon:
3 rds for total reps:
1 min AMRAP swing 24/16
1 min AMRAP Goblet squat
1 min S2OH Right
1 min S2OH left
1min rest
Intermediate CrossFit (at 10:00 AM)
Strength:
Deadlift (deload week, stick to the numbers!):
1 x 5 x 60%
1 x 5 x 65%
1 x 5 x 70%
then
Technique (15 min):
split jerk progression(if you have accessory work do it instead)
then
Metcon:
5 rds- not for time
– 10 Ground to overhead 25/15kg plate
– 10 OHL 25/15
– 50m all out sprint
rest on way back
Post your results to the Whiteboard.
WOD 3/1/18
/in WOD /by Jake MillerStrength: Overhead Press
A) Shoulder Press 5*5*EW
B+C) Shoulder Press establish 5RM.
D) Push Press establish 3RM
E) Push Jerk Establish 2RM.
MetCon: For Time
15 Shoulder 2 Ovhead
10 Burpees OTB
20 SDLHP
10 Burpees OTB
25 Ring Dips
10 Burpee OTB
20 SDLHP
10 Burpees OTB
15 S2OH
A) Ask coach for specific instructions.
B) 30/20kg- Dips by ability
C+D) 42.5/30kg-Ring Dips
E) 50/35kg- Strict Ring Dips