W.O.D 1/2/18 January 31, 2018/in WOD /by Jake MillerCrossFit W.O.D: Strength: Deadlift (Deloading) A) Deadlift 5*5*EW B+C) Deadlift 5*3*80%RM D+E) Deadlift (T&G) 5*3*80% 5RM MetCon: 5 RFT 12 Deadlifts 21 Double unders A) 80% 5RM-SU B) ¾ xBW-DU by ability C) 1xBW-DU D) 1 ¼ BW- Unbroken DU E) 1 ½ BW-7 TU Olympic weightlifting W.O.D: 25 min to find 1 RM snatch (or Hang Snatch for beginners) Pushpress (from floor) 5x3x65% Snatch pull 6x3x100 Front squat 3x3x75 3x3x85 /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2018-01-31 21:00:492018-01-31 10:36:27W.O.D 1/2/18
WOD 31/1/18 January 30, 2018/in WOD /by Jake MillerStrength: Overhead Press (Deloading) A) Shoulder Press 5*5*EW B+C) Shoulder Press 5*3*80% 5RM D) Push Press 5*3*80% 3RM E) Push Press 5*3*50-70% 2RM Jerk. MetCon: “Charlotte” 21-15-9 reps of OHS SDHP Rx’d weight: 42.5/30kg *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 Miller2018-01-30 21:00:452018-01-31 08:15:54WOD 31/1/18
WOD 30/1/18 January 29, 2018/in WOD /by Jake MillerStrength: 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: (X) Rounds for time (see below) 5 pullups 10 HRPU 15 Airsquats A) 5-10 RDS (ask coach) B) 8 RDS C) 12 RDS D) 15 RDS E) 20 RDS 15 minute timecap *ask coach for mods Olympic weightlifting: Snatch: 3x3x75% | 3x2x85% C&J complex: CP+HC+CLN + 2Jerk 8 rds, start at 70% add Weight by feel S.pull: 5x4x100% Backsquat: 3x3x80% | 3x2x90% Endurance: For Time: 30-25-20-15-10 reps of: Burpees Box jumps DU Toes to bar KB Swings Cal Row /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2018-01-29 21:00:382018-01-29 20:48:10WOD 30/1/18
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W.O.D 1/2/18
/in WOD /by Jake MillerCrossFit W.O.D:
Strength: Deadlift (Deloading)
A) Deadlift 5*5*EW
B+C) Deadlift 5*3*80%RM
D+E) Deadlift (T&G) 5*3*80% 5RM
MetCon: 5 RFT
12 Deadlifts
21 Double unders
A) 80% 5RM-SU
B) ¾ xBW-DU by ability
C) 1xBW-DU
D) 1 ¼ BW- Unbroken DU
E) 1 ½ BW-7 TU
Olympic weightlifting W.O.D:
WOD 31/1/18
/in WOD /by Jake MillerStrength: Overhead Press (Deloading)
A) Shoulder Press 5*5*EW
B+C) Shoulder Press 5*3*80% 5RM
D) Push Press 5*3*80% 3RM
E) Push Press 5*3*50-70% 2RM Jerk.
MetCon: “Charlotte” 21-15-9 reps of
OHS
SDHP
Rx’d weight: 42.5/30kg
*Ask coach for MODs.
WOD 30/1/18
/in WOD /by Jake MillerStrength: 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: (X) Rounds for time (see below)
5 pullups
10 HRPU
15 Airsquats
A) 5-10 RDS (ask coach)
B) 8 RDS
C) 12 RDS
D) 15 RDS
E) 20 RDS
15 minute timecap
*ask coach for mods
Olympic weightlifting:
Endurance:
For Time:
30-25-20-15-10 reps of:
Burpees
Box jumps
DU
Toes to bar
KB Swings
Cal Row