W.O.D 13/2/18 February 12, 2018/in WOD /by Jake MillerCrossFit WOD: Skill: kipping pullup MetCon: for time: 100 pullups EMOM perform 3 burpees Cashout: Tabata pushpress 30/20kg Olympic weightlifting W.O.D: Find 1 RM squat clean (25 min) Push jerk 5x5x60% (TNG) Good morning 5x8x80-100% 1RM snatch Backsquat 6x3x80% Endurance W.O.D: MetCon: “R.J” 5 Rounds For time -800m run -5 rope climbs (15 ft) -50 pushups *ask coach for mods /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2018-02-12 21:00:462018-02-02 16:26:16W.O.D 13/2/18
W.O.D 12/2/18 February 11, 2018/in WOD /by Jake MillerCrossFit WOD: Strength: A) Back Squat 5*5*Elements class weight. B+) Back Squat Establish new 5RM (at least 2.5kg more than last week) MetCon: 21-15-9 Hang power clean Wallballs A) KBS + WB 20/12 B) HPC by ability C) 40/25 D) 50/35 E) 60/45 Strength & Accessory WOD: Strength: Bench Press: 3*80%; 3*85%; +3*90% (3RM/90% 1RM) Deadlift: 3*80%; 3*85%; +3*90% (3RM/90% 1RM) Accessory: (Weights By ability) 1. Barbell Bent Over row 3-4*8-12 2. Svend Press 3-5*15-20 reps /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2018-02-11 21:00:082018-02-02 16:20:10W.O.D 12/2/18
W.O.D 11/2/18 February 10, 2018/in WOD /by Jake MillerCrossFit WOD: Strength: A) Shoulder Press 5*5*EW B+) Floor Press Establish new 5RM (at least 2.5kg more than last week) MetCon: in teams of 2, for time 100 ring dips 50 BMU perform in any order. *ASK coach for scaling options /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2018-02-10 21:00:432018-02-02 16:15:51W.O.D 11/2/18
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W.O.D 13/2/18
/in WOD /by Jake MillerCrossFit WOD:
Skill: kipping pullup
MetCon: for time:
100 pullups
EMOM perform 3 burpees
Cashout: Tabata pushpress 30/20kg
Olympic weightlifting W.O.D:
Endurance W.O.D:
MetCon: “R.J”
5 Rounds For time
-800m run
-5 rope climbs (15 ft)
-50 pushups
*ask coach for mods
W.O.D 12/2/18
/in WOD /by Jake MillerCrossFit WOD:
Strength:
A) Back Squat 5*5*Elements class weight.
B+) Back Squat Establish new 5RM (at least 2.5kg more than last week)
MetCon:
21-15-9
Hang power clean
Wallballs
Strength & Accessory WOD:
Strength:
Accessory: (Weights By ability)
1. Barbell Bent Over row 3-4*8-12
2. Svend Press 3-5*15-20 reps
W.O.D 11/2/18
/in WOD /by Jake MillerCrossFit WOD:
Strength:
A) Shoulder Press 5*5*EW
B+) Floor Press Establish new 5RM (at least 2.5kg more than last week)
MetCon: in teams of 2, for time
perform in any order.
*ASK coach for scaling options