W.O.D 4/2/18 February 3, 2018/in WOD /by Jake MillerCrossFit WOD: Strength: Press A) Shoulder Press 5*5*EW B+) Floor Press Establish 5RM. Skill: Clean to Overhead. MetCon: OPEN 13.4 https://www.youtube.com/watch?v=hLlqAnr_U9Y AMRAP in 7 minutes 3 Clean-and-Jerks (60/42.5 kg) 3 Toes-to-Bars 6 Clean-and-Jerks 6 Toes-to-Bars 9 Clean-and-Jerks 9 Toes-to-Bars 12 Clean-and-Jerks 12 Toes-to-Bars If athlete completes the round of 12, go on to 15. Complete 15, go on the 18, etc. *Ask Coach For MOD. https://i0.wp.com/crossfittelaviv.com/wp-content/uploads/2018/02/w-o-d-4-2-18.jpg?fit=1920%2C1080&ssl=1 1080 1920 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2018-02-03 21:00:152018-02-02 16:04:42W.O.D 4/2/18
W.O.D 3/2/18 February 2, 2018/in WOD /by Jake MillerCrossFit W.O.D: Strength: Complete Missed Lift. MetCon: “The Chief Is Dead” : Five AMRAPs of 4 minutes each (24 minutes total, rests included). AMRAP in 4 minutes: 3 Power Cleans (60/42.5 kg) 6 Push-Ups 9 Air Squats 12 Deadlifts (60/42.5kg ) 1 minute Rest, then Repeat (5 times total) Complete as many rounds as possible (AMRAP) in 4 minutes, then rest 1 minute. Start each 4-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed. *Ask coach for MOD. /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2018-02-02 21:00:042018-01-31 10:48:25W.O.D 3/2/18
W.O.D 2/2/18 February 1, 2018/in WOD /by Jake MillerCrossFit W.O.D: Strength: Close grip Chin ups. Perform by ability 5*5-10 reps 1) Partial ROM CG Chin Ups 2) Strict Close grip Chin ups 3) Weighted CG Chin Ups 4) Archer Chin Ups (perform 3*5-10 on each side) 5) one arm chinup 5xMax per side MetCon: “Rayn” 5 RFT 7 Ring Mucle ups 21 Burpee high jumps *Ask coach for MOD. /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2018-02-01 21:00:102018-01-31 10:43:39W.O.D 2/2/18
W.O.D 4/2/18
/in WOD /by Jake MillerCrossFit WOD:
Strength: Press
A) Shoulder Press 5*5*EW
B+) Floor Press Establish 5RM.
Skill: Clean to Overhead.
MetCon: OPEN 13.4 https://www.youtube.com/watch?v=hLlqAnr_U9Y
AMRAP in 7 minutes
3 Clean-and-Jerks (60/42.5 kg)
3 Toes-to-Bars
6 Clean-and-Jerks
6 Toes-to-Bars
9 Clean-and-Jerks
9 Toes-to-Bars
12 Clean-and-Jerks 12 Toes-to-Bars
If athlete completes the round of 12, go on to 15. Complete 15, go on the 18, etc.
*Ask Coach For MOD.
W.O.D 3/2/18
/in WOD /by Jake MillerCrossFit W.O.D:
Strength: Complete Missed Lift.
MetCon: “The Chief Is Dead” :
Five AMRAPs of 4 minutes each (24 minutes total, rests included).
AMRAP in 4 minutes:
3 Power Cleans (60/42.5 kg)
6 Push-Ups
9 Air Squats
12 Deadlifts (60/42.5kg )
1 minute Rest, then Repeat (5 times total)
Complete as many rounds as possible (AMRAP) in 4 minutes, then rest 1 minute. Start each 4-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed.
*Ask coach for MOD.
W.O.D 2/2/18
/in WOD /by Jake MillerCrossFit W.O.D:
Strength: Close grip Chin ups.
Perform by ability 5*5-10 reps
1) Partial ROM CG Chin Ups
2) Strict Close grip Chin ups
3) Weighted CG Chin Ups
4) Archer Chin Ups (perform 3*5-10 on each side)
5) one arm chinup 5xMax per side
MetCon: “Rayn”
5 RFT
7 Ring Mucle ups
21 Burpee high jumps
*Ask coach for MOD.