October 2015 Programming and Goals

 

MOBILITY

https://www.youtube.com/watch?v=L-EZQoww5Rc

 

ATARIM & DIZENGOFF

 

Crossfit experience:

A) 0-3 months

B) 3-8 months

C) 8-18 months

D) 18+ months

 

Strength:

in Pairs (I go U go)

100 Strict Chinups/Ring Rows

100 Strict ring dips/Box dips

 

MetCon:

Partner WOD 15 minutes

P1- Plank

P2- AMRAP of

5 Burpees

10 KB Pushpress (5 per side)

**Rotate freely

 

A) 12/8

B) 16/12

C) 24/16 RMU

D) 2×24/20 RMU