WOD 24/11/15
November Programming:
https://crossfittelaviv.com/november-2015-programming/
Mobility:
**You can click on any of the hyperlinked movements below to see a video demonstration!**
Strength: Gymnastic Pull
By ability:
1) 5×5-10 Ring row
2) Strict pull ups 5*5-10
3) Weighted pull up 3*70% 2*80% 1*90% 1*ME Strict pull ups
4) Rope Climbs Ladder 1-2-3-2-1
MetCon: 20-16-10 reps of:
Box Jumps 60/50 cm
KB one arm S2OH (Shoulder to Over Head)
A) Tuck Jumps + 12/8 kg KB
B) Box Jumps 60/50cm + 16/12 kg KB
C) Box Jumps 60/50 cm + 24/16 kg KB.
D) Box Jumps 70/60 cm + 24/20kg KB.