Mobility Warm Up:

 

January Programming:

https://crossfittelaviv.com/january-2016-programming/

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Back Squat:
A) Back squat 5×5 weight from elements
B) Back squat 5-5-5-5-5 add weight each set to faiure
C+D) Back Squat 2x5x70% 3x3x80% 1RM

Technique: A+B hang Snatch
C+D: Snatch practice.

MetCon: 3RFT
400m run
21 Toes 2 bar
12 Snatches

A) V-ups– 20/15 kg bar (Ask coach for scaling options)
B) K2E-30/20 kg hang Snatch
C+D) T2B-42.5/30kg bar