Mobility Warm Up:

 

January Programming:

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

---

Squats/Clean
A) Back Squat 5×5 weight from Elements
B) Front Squat 5x5x90%5RM
C) Hang Clean 2x3x80% 2x2x90% 1×95%
D) Clean 2x3x80% 2x2x90% 1×95%

MetCon: 20 min AMRAP
21 Push ups
15 Box Jumps
9 Deadlifts

A) HRPU – step ups 60/50 cm – Russian KBS (AHAP with acceptable form)
B) HRPU – Box jumps 60/50 cm – 60/40 kg deadlift
D) ring push ups – Box jumps 60/50cm – 80/55 kg deadlift