November Programming:

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

 

Mobility:

**You can click on any of the hyperlinked movements below to see a video demonstration!**

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Strength: Squats/Clean.
A) Back squat 5×5 weight from elemets.
B) Front Squat 5-5-5-5-5 (add weight each set to failure)
C) Hang clean: 3*75% 2*80% 1*85% 1*90% 1*95% Hang clean
D) Clean: 3*75% 2*80% 1*85% 1*90% 1*95%

Technique:
A+B: Power Clean Practice
C+D:Front Squat 5x2x110% Clean

MetCon: 10 min AMRAP
6 Pistols
9 Deadlifts
12 Toes 2 bar

A) 6+6 Reverse lunges – 20/12 Kb Swing – V-ups
B) Pistols – 60/35kg DL – K2E
C) Pistols – 80/45kg DL – T2B
D) Weighted pistols 10/5kg – 100/70kg DL – T2B