November Programming:

https://crossfittelaviv.com/november-2015-programming/

 

Mobility:

https://www.youtube.com/watch?v=jo1AU6-Y0ZU

 

Strength: Squats/Clean.
A) Back squat 5×5 weight from elements.
B) Front Squat 5-5-5-5-5 *Increase weight each set to failure
C) Clean Pull + 3 Hang cleans 5×3*75% Hang clean
D) 5 rounds not for time: Clean Pull + Hang clean + Front Squat (85%Clean)

Technique:

A+B Hang Clean.
C+D: Front squat 3x3x110% Clean

MetCon:

12-9-6-3 reps for time of:
Front rack lunges (each leg)
Power Cleans

A) Goblet lunges + Sumo DL High pull 24/16 kg
B) 40/30 kg.
C) 50/35 kg
D) 60/45 kg