WOD 4/5/17
Strength: Barbell Push
A) Strict press 5*5*5RM
B+) Bench Press Establish 10RM
skill: snatch
MetCon: 5 Rounds for time
9 G2OH
15 Burpees OTB
A) 16/12kg SDLHP+PU-Burpees
B) 30/20kg
C) 42.5/30kg
D) 60/35kg
D+) 70/45kg.
Strength: Barbell Push
A) Strict press 5*5*5RM
B+) Bench Press Establish 10RM
skill: snatch
MetCon: 5 Rounds for time
9 G2OH
15 Burpees OTB
A) 16/12kg SDLHP+PU-Burpees
B) 30/20kg
C) 42.5/30kg
D) 60/35kg
D+) 70/45kg.
Strength: Barbell Pull
A) Deadlift 5*5*5RM
B) Deadlift Establish 10RM (TOUCH&GO AREN”T PERMITTED)
C) Snatch Grip Deadlift establish 10RM
D) Snatch Pull ( Quality accent, use straps ) Establish 10 RM.
MetCon: 5RFT
20 Jumping Lunges
10 Goblet Squats
200m run
A) 12/8kg
B) 16/12kg
C) 24/16kg
D) 32/20kg
D+) 24kg*2 front rack/24kg.
Atarim:
“Murph”
1600m run
10 Rounds of
10 Pull ups
20 Push ups
30 Air squats
1600m Run
Dizzi:
For time
19 Broad jumps
69 Air Squats
69 Double Unders
69 V-ups
69 KB Swings 24/16kg
48 Burpees
“THE ELEVEN”
Today we are performing our CrossFit Tel Aviv Hero WOD: “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, 40 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”
2.2 km run to monument
11pistols
11HRPU
2.2 km run back
11 snatch 60kg
11mx2 sandbag carry
agility ladder drill
sandbag toss into tire 3 attempts (if missed repeat agillity ladder and try again)
Strength: Overhead press
A) Strict Press 5*5*5RM
B+) Establish 10RM Strict press.
MetCon: 3 Rounds for reps of
3min AMRAP
5 S2OH
5 Strict Pull ups
5 American KB swings
*rest 2 min between rounds.
A) 12/8kg KB 5reps each hand Each hand-Pull ups by ability-12/8kg KB
B) 40/25kg-Pull ups by ability-24/16kg KB
C) 50/30kg- Strict pull ups-24/16kg KB
D) 60/35kg-Strict C2B-32/24kg KB
D+) 70/45kg-BMU-32/24kg KB Snatch
Strength: Squats
A) Back Squat 5*5*5RM
B) Back Squat 5*5*90%5RM
C) Front Squat Establish 3RM
D) Snatch establish 1RM (if done on Monday perform 6*2*70%1RM)
MetCon: 5RFT
8 SDLHP
10 Toes 2 Bar
12 Box Jumps
A) 16/12kg- T2B by ability- step ups
B) 24/16kg-K2E-60/50cm
C) 32/20kg-T2B-60/50cm
D) 42,5kg/30kf-T2B-60/50kg
D+) 60/42.5kg-Strict T2B-70/60kg
Olympic Weightlifting:
Snatch 2x3x70% 2x2x80% 1x1x85% 1x1x90%
C&J 3×2+2×70% 3×2+1×80% 2×1+1×90%
Snatch pull 5x3x100%
Back Squat 3x3x80% 2x2x90%
Strength: Overhead Press
A) Strict Press 5*5*5RM
B) Strict Press find 5RM (If done on Sunday, perform 5*5*80% 5RM)
C+D) Establish 1 RM Push Press (If done on Sunday, perform 6*3*70% 1RM)
MetCon:
For Quality 12 min EMOM
3 Power Snatches
*Ask coach for scaling options.
Strength: Pull Ups test
1+2) Establish max reps pull ups.
3) Establish 3RM Pull ups, rest as needed then perform set of ME BW Pull ups
4) Establish 5RM Pull ups, rest as needed then perform set of ME BW Pull ups.
MetCon:
3RFT
5 Hang power cleans
7 Pull ups
9 Burpees
A) Ask coach for scaling options.
B) 30/20kg-Pull ups by ability
C) 42.5/30kg-Pull ups-burpees
D) 60/42.5kg- C2B pull ups
D+) 80/60kg-BMU
Olympic Weightlifting:
1) C&J find 1 RM
2) Snatch find 1 RM
3) Good Morning 5x5x80% snatch
Strength: Barbell Pull
A) Deadlift 5*5*5RM
B) Deadlift 5*5*3RM
C) Sumo Deadlift establish 3RM.
D) Snatch Establish 1RM.
MetCon:
6RFT
24 Air squats
24 Push Ups
24 Walking Lunges (steps)
*Ask coach for scaling options.
יום השואה: ללא מוזיקה