Crossfit W.O.D
Skill: Squat clean
EMOM 10: 3 position clean
Start at moderate weight, add weight each set by feel
MetCon: “Cindy”
20 min AMRAP
5 pullup
10 pushup
15 Airsquat
Strength & Accessory W.O.D
Strength:
Bench Press 3*80%; 3*85%; +3*90% 3RM (90%1RM) +2.5/5kg
Deadlift 3*80%; 3*85%; +3*90% 3RM (90%1RM) +2.5/5kg
Accessory:
One arm KB Deadlift 3*10-15 (each side)
DB Bent over rows 3*10-15
Endurance W.O.D
5 RFT
20 pullups
30 pushups
40 situps
50 airsquats
Today we are performing our CrossFit Tel Aviv Hero WOD:
“אימון הי”א” ( “The Eleven”)
In CrossFit fashion, we dedicated a hero WOD on occasion of Israel’s Memorial Day, to the 11 Olympic Athletes murdered at the Munich Olympics, 46 years ago.
אימון הי”א included aspects from each of the sports the athletes were set to compete in: Track, Wrestling, Fencing and Shooting. The WOD begins with a 2.2km run to the memorial erected in honor of the fallen athletes. Upon arrival to the monument, athletes perform 11 pistols and 11 HR push ups in memory of the 11 murdered athletes. Participants then run back 2.2km, upon arrival they complete 11 snatches; an 11m, each direction, heavy bag carry using the Greco-Roman “over-under” grip; complete an agility course that simulates the agility used in fencing and hurdle jumping from Track and Field; and finally, an 11 ft. sandbag accuracy toss to simulate the marksmanship necessary to compete in Shooting. If you miss, you repeat the agility course and try again, repeat until a “bulls-eye” is achieved. This is an annual tradition.
In Memory of: Moshe Weinberg, Yosef Romano, Ze’ev Friedman, David Berger, Yakov Springer, Eliezer Helfin, Yossef Gutfreund, Kehat Shorr, Mark Slavin, Andre Spitzer, Amitzur Shapira”
during this national day of mourning no specialty classes or open gym will take place at the box, nor will music be played.
Crossfit W.O.D
Strength:
A) Shoulder press 5x5xElements Weight
B) Shoulder press Find 5RM
C+) Pushpress Find 3RM
MetCon: For time
*21*15*9
Strength & Accessory W.O.D
Strength:
Shoulder Press 3*80%; 3*85%; +3*90% 3RM (90%1RM) +2.5/5kg
Back Squat 3*80%; 3*85%; +3*90% 3RM (90%1RM) +2.5/5kg
Accessory: Reps by ability
50/70/100
Dips (bench/bar/ring)
Gymnastics W.O.D:
1 – Handstands: 5*ME Holds
5-10minutes walking practice / obstacles
2 – Press Drill – 5*1-5
5*5-8 HSPU variations
5*5-8 Feet Slides
3 – RMU work – individualized
Accessory work by coaches prescription (assuming extra pyshing and pulling)
4 – Core Cashout
Crossfit W.O.D
Strength:
A) Backsquat 5x5xElements Weight
B) Backsquat find 5RM
C+) Barbell Lunge Find 3RM
Skill: Squat clean
A,B,C) progression with coach
D,E) hang squat clean + clean 6x3x75-85% of 1RM
MetCon: For Reps
8 Min Emom
Even: max effort Goblet squat 32/24
Odd: Max effort Strict Pullups
* Ask coach for weights and modifications
Crossfit W.O.D
Skill: 30 min Squat clean practice
MetCon: For quality
EMOM 14
Even minute 3 Cleans – start at ~70% (1RM) add weight by feel
Odd minute – Max reps V-ups
Strength & Accessory W.O.D
Strength:
Bench Press 5*75%; 5*80%; +5*85% 3RM (90%1RM) +2.5/5kg
Deadlift 5*75%; 5*80%; +5*85% 3RM (90%1RM) +2.5/5kg
Accessory:
Barbell Bent Over row 3*6-10
Svend Press 3-4*15-20
Endurance W.O.D
MetCon 1: 20 minute AMRAP
50 DU
50 Airsquat
50 Box jump
MetCon 2:
Death by burpee pullup (jumping)
National Holocaust memorial day.
I have been filled with mixed feelings on what workout to write for this day. in crossfit, memorial days are usually commemorated with a “Hero WOD”, but this day doesnt feel like something that can be properly honored with some combination of exercises.
In the end, the decision made, was to do nothing special (except for not plaing music, which is a nation wide tradition). As i see it, our ancestors were persecuted for simply living their normal life and traditions, and the best way to honor them, is to CONTINUE to live our normal life and traditions, unphased and unbroken, proud and strong.
all classes will take place AS NORMAL SCHEDULE thruout the entire day, and we will perform a regular, mundane, day to day WOD.
AM Israel Chai!
~coach yoni
Crossfit W.O.D:
Strength:
Dips (bench/weighted bench/bar/rings) Find 5RM
MetCon: 8 Min ascending ladder 1-1,2-2…
KB S2OH (per side)
A) ask coach
B) 16/12 / RMU by ability
C) 20/16 / RMU by ability
D) 24/20 / RMU/C2B
E) 32/24 / SRMU
Cashout: 2k Run
Olympic Weightlifting W.O.D:
Eve of holocaust memorial day, the Box will close at 19:00
all classes will perform Crossfit WOD
Crossfit W.O.D:
Strength:
A) Deadlift 5x5xElements Weight
B) Deadlift Find 5RM
C+) Barbell Lunge 5×5+5×90% from last week
S&A group) Barbell lunge establish 3RM
MetCon: For time
30-20-10
Weighted stepup
T2B
DU
*ask coach for mods
Strength & Accessory W.O.D: no class, join regular CF WOD. note: different strength portion.