WOD Archives | Page 22 of 129 | CrossFit Tel Aviv

W.O.D 10/4/18

April 9, 2018/in WOD /by Yoni

Crossfit W.O.D:

Skill: Squat clean

Beginners (A,B,C): progression

Advanced(D&E): work up to heavy single

Metcon: For time

21-15-9

Clean (any kind)

Pullup

Ask coach
40/25
50/35
60/40
70/50

Olympic Weightlifting W.O.D:

1. Clean complex: first pull+C.pull+HC+Cln+Jrk 1+1+2+1+1 7 sets start at 70% add weight by feel (Beginners ask coach which segment to omit)

2. Squat jerk/ low power Jerk from racks work up to heavy triple

3. Pause (at knee 4sec) clean pull 6x3x85%

4. Front rack lunge 6×3+3×60-70% front squat

Endurance W.O.D: 5RFT

1k Max effort run

2 min rest

W.O.D 9/4/18

April 8, 2018/in WOD /by Yoni

Crossfit W.O.D:

Strength:

A) Shoulder press 5x5xElements Weight

B) Shoulder press Find 5RM

C+) Pushpress Find 3RM

MetCon: partner WOD

P-1 Plank

P-2 Work

100 HSPU (by ability-pike,mod ROM, HSPU,DHSPU,RHSPU)

100 Double unders

100 Wallball Situps (done together)

*Alternate freely

** ask coach for modifications

Cashout: 3 Sets of max time hang on pullup bar

Strength & Accessory W.O.D:

Strength:
Shoulder Press 5*75%; 5*80%; +5*85% 3RM (90%1RM) +2.5/5kg
Back Squat 5*75%; 5*80%; +5*85% 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

W.O.D 8/4/18

April 7, 2018/in WOD /by Yoni

Crossfit W.O.D:

Strength:

A) Backsquat 5x5xElements Weight

B) Backsquat find 5RM

C+) Power clean find 3RM

D&E) Squat clean find 1-3RM

MetCon: 3 RFT

15 Box jump

15 Wallballs

15 Pullups

* Ask coach for modifications

Cashout:

Tabata bottom to bottom Airsquats

W.O.D 7/4/18

April 6, 2018/in WOD /by Yoni

Crossfit W.O.D:

Strength: complete missed strength, if none missed, practice squat cleans by coaches prescription.

MetCon: for time

15-10-5

Squat clean

HSPU

KB swing x2 – Pike pushup
40/25 – HSPU by ability
50/35 – HSPU
65/42.5 – Deficit HSPU
80/50 – Ring HSPU

W.O.D 5/4/18

April 4, 2018/in WOD /by Yoni

Crossfit W.O.D:

Strength:

Dips (bench/weighted bench/bar/rings) Find 5RM

MetCon: “the ten plagues”

3 RFT

10 Wallwalks

10 KB swing 24/16

10 chinup

10 Box jumps 60/50

10 Wallballs

10 Diamond pushups

10 KB Overhead squat 24/16

10 V-UP

10 OH lunge 25/15

Perform 1 turkish get-up per side between each station 24/16

Olympic Weightlifting W.O.D:

Hang clean 3x3x75% | 3x2x85%
C&J 4x3x75% | 2x2x80%
S.pull with pause at knee (2 sec) 5x3x100%
Backsquat 1&¼ 6x3x75%

W.O.D 4/4/18

April 3, 2018/in WOD /by Yoni

Crossfit W.O.D:

Strength:

A) Deadlift 5x5xElements Weight

B) Deadlift Find 5RM

C+) Barbell Lunge Find 5RM

MetCon: 3RFT

15 thrusters 42.5/30

20 T2B

*Ask coach for modifications

Strength & Accessory W.O.D

Strength:
Bench Press
Deadlift

Skill DB Snatch
MetCon: 9-12-15-12-9

Burpee Strict Push ups
DB Snatch

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 – Lever work – individualized

Accessory work by coaches prescriptipn

4 – Core Cashout

W.O.D 3/4/18

April 2, 2018/in WOD /by Yoni

Crossfit W.O.D:

MetCon: “40 years in the desert”

In teams of 2 perform 40min AMRAP

1k run

10 S2OH 40/30kg
20 Medball situps
30 HRPU

40 burpees

Olympic Weightlifting W.O.D:

Snatch establish new 1RM (25 min)

Beginners Hang snatch 8x3x70% (ask coach for specific weight)

OHS work up to 3 RM. if you have mobility issues, go light and pause for 3-5 sec at bottom position 10×3
Clean first pull+clean pull 7×1+3×90%
Front squat 3x3x75% 2x2x85% 1x1x90%

Endurance W.O.D:

Same as Crossfit WOD: “40 years in the desert”

W.O.D 2/4/18

April 1, 2018/in WOD /by Yoni

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

Ring dips

Burpees

KB Hang SDHP

*Ask coach for weights and modifications

Strength & Accessory W.O.D:

Strength:
Shoulder Press 3*5*70% 3RM (90%1RM)
Back Squat 3*5*70% 3RM (90%1RM)

MetCon: 5RFR

2min AMRAPs

5 Pull Ups (ring)
7 Push ups (Clapping/ Plyo)
9 Jumpin Lunges
* 1 min Rest between rounds