W.O.D 7/2/18 February 6, 2018/in WOD /by Jake MillerCrossFit WOD: Strength: A) Shoulder Press 5x5xelements weight B+) Floor Press Establish 5RM (If done on Sunday Perform 5*5*80% 5RM) MetCon: Run 1 K 3 min rest Run 1K Cashout: SMR Mobility Drills. Strength & Accessory W.O.D: Strength: Shoulder Press 5*75%; 5*80%; +5*85% Back Squat 5*75%; 5*80%; +5*85% Accessory: (Weights By Ability) One Arm KB Deadlift 3*10-15 Deficit Ring rows 3*10-15 /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2018-02-06 21:00:252018-02-02 15:57:06W.O.D 7/2/18
W.O.D 6/2/18 February 5, 2018/in WOD /by Jake MillerCrossFit WOD: Skill: Snatch MetCon: 13.1 OPEN https://www.youtube.com/watch?v=bbS33NZlyVM AMRAP in 17 minutes 40 Burpees 30 Snatches (35/20 kg) 30 Burpees 30 Snatches (60/35kg) 20 Burpees 30 Snatches (75/45 kg) 10 Burpees Max Snatches (95/55 kg) In the case of a tie, tie breaker is the time it takes to complete the last complete set of Snatches. *Ask Coach For MOD. Olympic weightlifting W.O.D: Hi rep oly practice: 12 min E2MOM 5 TNG power snatch @50% Hang snatch – unbroken sets 5x3x65-75% Clean pull 5x3x100% Front squat 3x3x75% 2x2x85% 1x1x90-95% Endurance W.O.D: MetCon: “Garret” 3 Rounds For time: -75 Airsquat -25 Ring HSPU – 25 L-pullups *Ask coach for mods https://i0.wp.com/crossfittelaviv.com/wp-content/uploads/2018/02/w-o-d-6-2-18.jpg?fit=1280%2C720&ssl=1 720 1280 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2018-02-05 21:00:062018-02-02 15:52:31W.O.D 6/2/18
W.O.D 5/2/18 February 4, 2018/in WOD /by Jake MillerCrossFit WOD Strength: A) Back Squat 5*5*EW B+) Back Squat – Establish 5RM . MetCon: OPEN 14.3 https://www.youtube.com/watch?v=MQR7O66uZw4 AMRAP in 8 minutes 10 Deadlifts (60/42.5kg) 15 Box Jumps (60/50cm) 15 Deadlifts (85/60 kg) 15 Box Jumps (60/50cm) 20 Deadlifts (102.5/75 kg) 15 Box Jumps (60/50cm) 25 Deadlifts (125/85kg) 15 Box Jumps (60/50cm) 30 Deadlifts (145/92.5 kg) 15 Box Jumps (60/50cm) 35 Deadlifts (165kg/102.5kg) 15 Box Jumps (60/50cm) For the box jumps athlete may jump or step up or down as long as both feet start on the ground and both feet end on the box in control. *Ask Coach For MOD Strength & Accessory WOD Strength: Bench Press: 5*75%; 5*80%; +5*85% (3RM/90%1RM) Deadlift: 5*75%; 5*80%; +5*85% (3RM/90%1RM) Accessory: (Weights By ability) One arm KB/DB rows 3*8-12 Deficit (legs elevated ) Push Ups 3*10-15 https://i0.wp.com/crossfittelaviv.com/wp-content/uploads/2018/02/w-o-d-5-2-18.jpg?fit=1280%2C720&ssl=1 720 1280 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2018-02-04 21:00:442018-02-02 15:43:24W.O.D 5/2/18
W.O.D 7/2/18
/in WOD /by Jake MillerCrossFit WOD:
Strength:
A) Shoulder Press 5x5xelements weight
B+) Floor Press Establish 5RM (If done on Sunday Perform 5*5*80% 5RM)
MetCon:
Run 1 K
3 min rest
Run 1K
Cashout: SMR Mobility Drills.
Strength & Accessory W.O.D:
Strength:
Shoulder Press 5*75%; 5*80%; +5*85%
Back Squat 5*75%; 5*80%; +5*85%
Accessory: (Weights By Ability)
One Arm KB Deadlift 3*10-15
Deficit Ring rows 3*10-15
W.O.D 6/2/18
/in WOD /by Jake MillerCrossFit WOD:
Skill: Snatch
MetCon: 13.1 OPEN
https://www.youtube.com/watch?v=bbS33NZlyVM
AMRAP in 17 minutes
40 Burpees
30 Snatches (35/20 kg)
30 Burpees
30 Snatches (60/35kg)
20 Burpees
30 Snatches (75/45 kg)
10 Burpees
Max Snatches (95/55 kg)
In the case of a tie, tie breaker is the time it takes to complete the last complete set of Snatches.
*Ask Coach For MOD.
Olympic weightlifting W.O.D:
Hi rep oly practice:
Endurance W.O.D:
MetCon: “Garret”
3 Rounds For time:
-75 Airsquat
-25 Ring HSPU
– 25 L-pullups
*Ask coach for mods
W.O.D 5/2/18
/in WOD /by Jake MillerCrossFit WOD
Strength:
A) Back Squat 5*5*EW
B+) Back Squat – Establish 5RM .
MetCon: OPEN 14.3
https://www.youtube.com/watch?v=MQR7O66uZw4
AMRAP in 8 minutes
10 Deadlifts (60/42.5kg)
15 Box Jumps (60/50cm)
15 Deadlifts (85/60 kg)
15 Box Jumps (60/50cm)
20 Deadlifts (102.5/75 kg)
15 Box Jumps (60/50cm)
25 Deadlifts (125/85kg)
15 Box Jumps (60/50cm)
30 Deadlifts (145/92.5 kg)
15 Box Jumps (60/50cm)
35 Deadlifts (165kg/102.5kg)
15 Box Jumps (60/50cm)
For the box jumps athlete may jump or step up or down as long as both feet start on the ground and both feet end on the box in control.
*Ask Coach For MOD
Strength & Accessory WOD
Strength:
Bench Press: 5*75%; 5*80%; +5*85% (3RM/90%1RM)
Deadlift: 5*75%; 5*80%; +5*85% (3RM/90%1RM)
Accessory: (Weights By ability)
One arm KB/DB rows 3*8-12
Deficit (legs elevated ) Push Ups 3*10-15