WOD 20/1/18 January 19, 2018/in WOD /by Jake MillerStrength: Complete Missed Lift. MetCon: 3RFT 400m Run 21 Burpees 12 KB Overhead Squats (scale to front rack) 16/12kg /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2018-01-19 21:00:042017-12-30 18:31:56WOD 20/1/18
WOD 19/1/18 January 18, 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: OPEN 12.4 a.k.a. 13.3 AMRAP in 12 minutes 150 Wall Balls (20/14 lb) 90 Double-Unders 30 Muscle-Ups *ask coach for MOD. Endurance: Eva 5 rounds for time of: Run 800 meters 30 American kettlebell swings (32/24) 30 pull-ups /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2018-01-18 21:00:192018-01-18 19:49:01WOD 19/1/18
WOD 18/1/18 January 17, 2018/in WOD /by Jake MillerStrength: Deadlift A) Deadlift 5*5*EW B+C) Deadlift 3*5*90% 5RM; 5+*90% 5RM D+E) Deadlift (T&G) 3*5*90% 5RM; 5+*90% 5RM (quality reps only!) MetCon: “D.T.” 5RFT 12 Deadlifts 9 Hang power Cleans 6 Push jerks rx’d 70/45kg Olympic weightlifting: Drop snatch work up to heavy triple 3 position snatch top to bottom 8 rounds at 75-85% Power snatch (use straps) 6x2x60-70% Tempo snatch pull 4x4x50% 5sec up 5 sec down Backsquat 5x3x80% /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2018-01-17 21:00:332017-12-30 18:29:12WOD 18/1/18
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WOD 20/1/18
/in WOD /by Jake MillerStrength: Complete Missed Lift.
MetCon: 3RFT
400m Run
21 Burpees
12 KB Overhead Squats (scale to front rack) 16/12kg
WOD 19/1/18
/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: OPEN 12.4 a.k.a. 13.3
AMRAP in 12 minutes
150 Wall Balls (20/14 lb)
90 Double-Unders
30 Muscle-Ups
*ask coach for MOD.
Endurance:
Eva
5 rounds for time of:
Run 800 meters
30 American kettlebell swings (32/24)
30 pull-ups
WOD 18/1/18
/in WOD /by Jake MillerStrength: Deadlift
A) Deadlift 5*5*EW
B+C) Deadlift 3*5*90% 5RM; 5+*90% 5RM
D+E) Deadlift (T&G) 3*5*90% 5RM; 5+*90% 5RM
(quality reps only!)
MetCon: “D.T.”
5RFT
12 Deadlifts
9 Hang power Cleans
6 Push jerks
rx’d 70/45kg
Olympic weightlifting: