WOD 15/11/15

/in /by

November Program

 

Mobility

 

Strength: Barbell Push


A) Strict Press 5*5 Weight from elements
B) Strict Press 5-5-5-5-5*
*Increase weight each set to failure

C) Push press 5-5-5-5-5*
*Increase weight each set to failure
D) Clean+Jerk 3*1+3*70, % 3*1+3*75% Jerk

Skill: Kipping/Butterfly Pull ups

MetCon:
9 min AMRAP
3 HSPU
5 Pull Ups
7 Thrusters

A) Pike Push ups+Jumping pull ups+ 20/15 kg Thrusters
B) HSPU+Pull ups+30/20 kg thruster
C) HSPU+C2B pull ups+40/30 kg Thrusters
D) Strict HSPU +Bar MU+40/30 kg thrusters

 

Intermediate:

 

Independent part (complete at open gym book your spot)
Push press 5*75% 3*85% +1*95% (TM)
Lateral raises 3*12-15

Class:
15 min Jerk Practice:
Or 5*3*70% (1RM jerk)
Then
Death by strict HSPU (10 MIN)

MetCon: For time
100 m burpee broad jumps

WOD 14/11/15

/in /by

November Program

 

Mobility:

 

 

 

OPEN GYM

 

 

 

 
Intermediate WOD:
Independent part:
Deadlift
3×70% 3×80% +3×90%(™)
Barbell good mornings 3×10 AHAP
Glute Bridges 100 reps in any order BW

Class: 20 min Snatch practice.

MetCon: 9RFT
9 Squat cleans42.5/30 kg
9 C2B Pull ups

 

WOD 13/11/15

/in /by

November Programming

 

 

Mobility:

Strength: Deadlift/snatch.
A) 5×5 with weight from Elements
B) %x5x90% 5RM
C) Hang snatch 5x3x70% max snatch
D) Snatch with 2sec pause at the knee 5x3x80%Snatch

Tech: A+B) Hang power snatch practice
C+D) Snatch pull 3x5x110% Snatch

 

Metcon: 10 min AMRAP OF

 

5 Deadlifts

10 Burpee

5+5 One arm KB push press

 

A- KB swing AHAP + Burpee + 12/8 kg push press

B- 90/45 kg Deadlift – laterall over the bar burpee +20/12 kg push press

C+D – 110/80 kg Deadlift

-over the bar burpee+24/16 kg press

 

Intermediate WOD:
Independent part Warmup+shoulder mobility.

Class:10-00.
Death by strict pull ups (15 min time cap)

MetCon: 5RFT
10 M Handstand walk
15 Toes 2 bar
20 Pistols (10+10)

WOD 12/11/15

/in /by

November Programming:

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

 

Mobility:

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

 
Strength: Gymnastic push by ability.

1) Weighted Push ups 5×5-10
2) Strict HSPU 5×5-10(Scale down to eleveted if needed)
3) Deficit (25 kg plate) HSPU 5×5-10
4) Ring HSPU 5xME

MetCon: 20 min AMRAP

A & B) CINDY
5 Pull ups
10 Push ups
15 Air squats

C & B) Marry
5 HSPU
10 Pistols
15 Pull ups

WOD 11/11/15

/in /by

November Programming:

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

 

Mobility:

https://www.youtube.com/watch?v=jo1AU6-Y0ZU
Strength: Back Squat:
A) Back Squat 5×5 weight from Elements.
B) Back Squat 5x5x90%
C & D) 3x5x75% 1RM, 2x3x80% 1RM

MetCon: For Time
30 Walking lunges
30 Squats
30 Toes 2 Bar
30 DU

A) Goblet squats 24/16 kg – V-ups – 60 Single Unders
B) 30/20 kg OHS- Knees 2 elbows – 30 Double Unders
C & D) OHS 42.5/30 kg – Toes 2 bar – 60 Double Unders

 

Intermediate WOD:
Ankle+hip flex mobility drills
Strength:
Front squat 3*70% 3*80% +3*90%(™)
Back squat 3×10 AHAP
Banded good mornings 100 reps in any order.

WOD 10/11/15

/in /by

November Programming:

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

 

Mobility:

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

 

Strength: Gymnastic Pull
By ability:


1) 5×5-10 Ring row

2)5-5-3-3-2 Weighted pull ups (add weight each set)

3) 5×2 Leglees rope Climbs


Technique: Kipping/Butterfly pull ups.

MetCon: 100 Pull ups for time

EMOM perform 5 Burpee (15 min time cap)

1) Jumping Pull ups
2) Pull ups
3) C2B Pull ups

WOD 9/11/15

/in /by

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 elemets.
B) Front Squat 5x5x90%5RM
C) Clean Pull + 3 Hang cleans 5×3*70% Hang clean
D) 5 rounds for quality: Clean Pull + Hang Clean Pull + Clean (75%Clean)


Tech:

A&B Hang clean practice, work with reps of 3, increase weight each set.
C&B: Tempo Fronts squat (5-2-2) 3x3x90% Clean.


MetCon: 7min AMRAP Ladder
2 Pistols
2 Hang Clean
4 Pistols
3 Hang Cleans
6 Pistols
4 Hang Cleans
..
A) Goblet Squat + KB Swing 24/16kg
B) Pistol + 30/20 kg Clean
C) Pistol + 40/30 kg Clean
D) Weighted Pistol 8/5kg+60/40 kg Clean

WOD 8/11/15

/in /by

November 2015 Programming

Mobility:

Strength: Barbell Push
A) Strict Press 5*5 Weight from elements
B) Strict Press 5*5*90%5RM
C) Push press 5*5*90%5RM
D) Clean+Jerk 6*1+3*70% Jerk

MetCon: 3RFT
400m Run
21 KB Sumo DL High Pulls
12 Push Ups

A) 16/12kg-HRPU
B)20/16kg-Ring Push ups
C) 24/20g-HSPU
D)32/24kg – Strict HSPU
Intermediate: Complete at Open Gym, Book your spot!!!

Overhead+Wrist mobility.

Strength: Push Press 3*70% 3*80% +3*90%
Strict press 3*10
OR strict HSPU 3*5-10, Scale up to ring/deficit.

MetCon: 10RFT
10 Burpee Pull ups
100m run

WOD 7/11/15

/in /by

Open Gym

 

Intermediate (to be completed at Open Gym):

 

Independent part:
Deadlift add 5kg to your training max, now that’s your ™ for new cycle.

5×65% 5×75% +5×85%

Barbell good mornings 3×10 AHAP (keep quality form!)
Glute bridges 100 reps in any order BW

MetCon: E2MOM For 20 min

Snatch

15 Unbroken DU
*Start from 70% of your max and add weight each set!

WOD 6/11/15

/in /by

 

Mobility:
https://www.youtube.com/watch?v=jo1AU6-Y0ZU
Strength:
Barbell pull
A) Deadlift 5×5 Weight from elements.
B) Deadlift establish 5RM.
C)5×2 Snatch (practice the movement in sets of 2 and increase weight each set)
D) Snatch find your 1RM.

MetCon: 

Reps for time of
Deadlift
Box jumps

A) KBS 24/16 kg- box jumps 60/50 cm
B) 80/45 kg deadlift-box jumps 60/50 cm
C+D) 100/70 kg DL-Box Jumps 70/60 cm
Intermediate WOD:

12 min AMRAP:
– even min 5 weighted pull ups AHAP
– odd min 10 m HS walk (20 shoulder taps)

MetCon: 20 min AMRAP “NAte”
2 RMU
4 HSPU
8 American KbS 32/24 kg