W.O.D 19/2/18 February 18, 2018/in WOD /by Jake MillerCrossFit WOD: Strength: Back Squat A) Back Squat 5x5x Elements weight B+) Back Squat Establish new 5RM (at least 2.5kg more than last week) Skill: kipping Pullup MetCon: For time 75 pullup 1x stairs run 50 KBS 1xstairs run 25 Burpees 1x stairs run Strength & Accessory WOD: Strength: Bench Press 5*85%; 3*90%; +1*95% (3RM/90%1RM) Deadlift 5*85%; 3*90%; +1*95% (3RM/90%1RM) Accessory: (Weights by ability) Pullover+Triceps ext. 3-4*8-12 Bulgarian Split Squats 3*10-15 /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2018-02-18 21:00:552018-02-03 16:36:53W.O.D 19/2/18
W.O.D 18/2/18 February 17, 2018/in WOD /by Jake MillerCrossFit WOD: Strength: A) Shoulder Press 5x5x Elements weight B+) Floor Press Establish new 5RM (at least 2.5kg more than last week) Metcon: in pairs 18 min AMRAP P-1 sandbag run 200m P-2 AMRAP of 5 Thruster 42.5/30 7 OTB Burpees /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2018-02-17 21:00:572018-02-03 16:33:43W.O.D 18/2/18
W.O.D 17/2/18 February 16, 2018/in WOD /by Jake MillerCrossFit WOD: Strength: complete missed lift Metcon: for time 60 Airsquat 50 DU 40 Wallball 30 Ring dips 20 Pullups 10 Boxjumps *scale up to Goblet squats, Triple Unders, Bar muscle ups as needed /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2018-02-16 21:00:062018-02-03 16:31:39W.O.D 17/2/18
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W.O.D 19/2/18
/in WOD /by Jake MillerCrossFit WOD:
Strength: Back Squat
A) Back Squat 5x5x Elements weight
B+) Back Squat Establish new 5RM (at least 2.5kg more than last week)
Skill: kipping Pullup
MetCon: For time
75 pullup
1x stairs run
50 KBS
1xstairs run
25 Burpees
1x stairs run
Strength & Accessory WOD:
Strength:
Bench Press 5*85%; 3*90%; +1*95% (3RM/90%1RM)
Deadlift 5*85%; 3*90%; +1*95% (3RM/90%1RM)
Accessory: (Weights by ability)
Pullover+Triceps ext. 3-4*8-12
Bulgarian Split Squats 3*10-15
W.O.D 18/2/18
/in WOD /by Jake MillerCrossFit WOD:
Strength:
A) Shoulder Press 5x5x Elements weight
B+) Floor Press Establish new 5RM (at least 2.5kg more than last week)
Metcon: in pairs 18 min AMRAP
P-1 sandbag run 200m
P-2 AMRAP of
W.O.D 17/2/18
/in WOD /by Jake MillerCrossFit WOD:
Strength: complete missed lift
Metcon: for time
60 Airsquat
50 DU
40 Wallball
30 Ring dips
20 Pullups
10 Boxjumps
*scale up to Goblet squats, Triple Unders, Bar muscle ups as needed