W.O.D 22/2/18 February 21, 2018/in WOD /by Jake MillerCrossFit WOD: Strength: A) Deadlift 5*5*EW B+) Backsquat 5x5x90% 5RM from monday + DL 1x5x(+2.5kg from last week) MetCon: in teams of 3 1km run (together) 150 KB swing *ask coach for mods Olympic weightlifting W.O.D: TNG PC 6 sets @ 50% | 55% | 60% | 65% | 70% TNG Jerk from racks 6×3 60-70% NO FAILURES Back squat 6x3x80% /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2018-02-21 21:00:022018-02-03 16:53:15W.O.D 22/2/18
W.O.D 21.2.18 February 20, 2018/in WOD /by Jake MillerCrossFit WOD: Strength: A) Shoulder Press 5x5x Elements weight B+) Floor Press 5*5*90% 5RM from sunday MetCon: For time -30 OHS 30/20 -30 Box jump -30 Wallwalk -30 Wallball -30 Burpee -30 HRPU -30 KBS 24/16 -30 pullups -30 T2B Strength & Accessory WOD: Strength: Shoulder Press: 5*85%; 3*90%; +1*95% (3RM/90%1RM) Back Squat: 5*85%; 3*90%; +1*95% (3RM/90%1RM) Accessory: (Weights by ability) Barbell Good mornings 3*10-15 One arm DB lateral raises 3-4*10-15 /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2018-02-20 21:00:072018-02-03 16:49:51W.O.D 21.2.18
W.O.D 20/2/18 February 19, 2018/in WOD /by Jake MillerCrossFit WOD: Skill: kipping ring dips MetCon: 5 RFT -400m run – 10-25 Ring dips* * Scale Type/Amount of dips per round by ability (ask coach) Olympic weightlifting W.O.D: Snatch (no straps!) 2x3x70% | 3x3x80% | 2x2x90% Clean & jerk 2×2+2×70% | 2×2+1×80% | 2×1+1×90% Snatch pull 4x4x100% Back squat 3x3x75% 3x2x85% Endurance W.O.D: MetCon: 5 RFT – 10 OHS 40/30 – 10 BOX jump 60/50 – 10 thruster 40/30 -10 powerclean 40/30 – 10 burpee pullup – 10 Medball clean /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2018-02-19 21:00:042018-02-03 16:43:53W.O.D 20/2/18
Scroll to top
W.O.D 22/2/18
/in WOD /by Jake MillerCrossFit WOD:
Strength:
A) Deadlift 5*5*EW
B+) Backsquat 5x5x90% 5RM from monday + DL 1x5x(+2.5kg from last week)
MetCon: in teams of 3
1km run (together)
150 KB swing
*ask coach for mods
Olympic weightlifting W.O.D:
W.O.D 21.2.18
/in WOD /by Jake MillerCrossFit WOD:
Strength:
A) Shoulder Press 5x5x Elements weight
B+) Floor Press 5*5*90% 5RM from sunday
MetCon: For time
-30 OHS 30/20
-30 Box jump
-30 Wallwalk
-30 Wallball
-30 Burpee
-30 HRPU
-30 KBS 24/16
-30 pullups
-30 T2B
Strength & Accessory WOD:
Strength:
Shoulder Press: 5*85%; 3*90%; +1*95% (3RM/90%1RM)
Back Squat: 5*85%; 3*90%; +1*95% (3RM/90%1RM)
Accessory: (Weights by ability)
Barbell Good mornings 3*10-15
One arm DB lateral raises 3-4*10-15
W.O.D 20/2/18
/in WOD /by Jake MillerCrossFit WOD:
Skill: kipping ring dips
MetCon: 5 RFT
-400m run
– 10-25 Ring dips*
* Scale Type/Amount of dips per round by ability (ask coach)
Olympic weightlifting W.O.D:
Endurance W.O.D:
MetCon: 5 RFT
– 10 OHS 40/30
– 10 BOX jump 60/50
– 10 thruster 40/30
-10 powerclean 40/30
– 10 burpee pullup
– 10 Medball clean