| Barbell Pull
A)Deadlift 5*5 weight from elements B)Deadlift 5*65% (1RM); 3*75%; +2*80%; +4*60% C+D) Clean pull+hang clean+2 front squats *5*80% (clean) |
| S&A WOD
Strength ME Pull Snatch grip Deadlift 2-2-2-2-2-2 Straight leg Deadlift 4*6-8 DB/KB walking lunges 3*10+10 Banded good mornings 100 reps |
| Barbell Push: A) Strict Press 5*5 weight from elements B) Strict press 5*65%(1RM) 3*75% +2*80%; +4*60% C) Push Press 3x3x80% then 2*5+ strict pree*50% (1RM Push press) D) Jerk same as C Skill: Sot’s press practice. MetCon: For Time 50 OHL 25/15kg 25 Burpee Pull ups 100 Walking lunges (steps) 50 G2OH 25/15kg Plate *Ask coach for scaling options. |
| S&A WOD
Strength ME Press Bench Press 3-3-3-3-3 KB/DB strict press 4*8-10 Dumbell/bar skull crushes 3*10 Weoghted plank 4*30-45sec* Max weight |
Monthly Mobility:
| Strength:
Deadlift. |
| S&A WOD Speed press Bench press 9*3*50-70% Tech: Power snatch MetCon: Tabata push ups (by ability HRPU/Deficit PU/ Ring PU) |
Monthly Mobility:
Gymnastic Push: By ability
1) Pike?/ HRPU 5*max reps
2) Partial HSPU (strict) 5*max reps
3) Strict HSPU 5*Max reps (If more than 10 can be done unbroken add deficit)
Skill: Coache’s Choice
MetCon: 5RFT
15 Wall balls
10 C2B Pull ups
*ask coach for scaling options
*** Please note that this evening’s LAST class is at 18:00. The gym will be CLOSED at 19:00 due to Erev Yom Hashoa (no evening classes in Dizingoff).
Hours of operation on Yom Hashoa will be as usual ***
BACK SQUAT:
A) 5*5 weight from elements.
B+) 5*60%(1RM) 5*65% +3*70%
Skill: OHS
MetCon: For time:
30 Front squats
15 Box jumps
15 Overhead squats
30 Box jumps
A) G. squats 16/12kg. 60/50cm step ups
B) 30/20kg-60/50cm
C) 45/30kg- 60/50cm
D) 60/45kg-70/60cm
Monthly Mobility:
Gymnastic pull:
By ability
1) 5* max reps ring rows
2) 5*3 Negative Pull ups
3) 5*6 Strict Pull ups (add weight if needed)
MetCon: For Time
100 Push ups
*EMOM perform 3 Pull ups.
1) HRPU-Jpull ups.
2) Deficit push ups-pull ups
3) ring push ups- STRICT Pull ups
| Barbell Pull
A)Deadlift 5*5 weight from elements B)Deadlift 5*60% (1RM); 5*65%; +3*70% C+D) Clean 4*3*70%; Clean pull 2*3*100% clean (10kg plate deficit) Power Snatch Toes 2bar B) 30/20kg -K2E C) RXD 45/30KG D) 60/40kg |
| S&A WOD
RP Bench Bench press 6*50%(me) 6*60% +6*70% Deficit push ups 4*8-10 Strict DB/KB Press 3*10 Triceps ext. 100 reps |
May Monthly Mobility (video coming shortly…)
Barbell Push:
A) Strict Press 5*5 weight from elements
B) Strict press 5*60%(1RM) 5*65% +3*70%
C) Push Press 3x3x70% then 2*5+ strict pree*50% (1RM Push press)
D) Jerk same as C
Skill: Coaches Choice
MetCon: 3 Rounds For time
30 DU
20 Walking lunges
10 S2OH
A) SU-12/8kg KB (reps in each arm)
B) 30/20kg
C) 45/30kg
D) 70/45kg
***Please make sure you are signing up for classes on Mindbody in order to stay the most up to date on schedule changes during the holiday!***
***We are also operating with shorter Front Desk hours. If you are trying to reach us by phone, please leave a message with the answering service. Alternatively, you may email us at: telavivcrossfit@gmail.com. Thanks!***
***No formal class today, the WOD is to be performed with a friend when you come and train***
40 years in desert!!!
In teams of two complete for time: I go you go:
40m (each) Partner(sandbag) carry
40 One (R) . Thrusters 16/12kg (scale if needed)
40 One arm thrusters (L)
40 Burpee pull ups
40 one (R ) arm russian swings 16/12kg (scale if needed)
40 one arm (L ) russian swings
40 Box Jumps 60/50cm
40m partner carry (each)
*** Dizengoff: 900, 1000 CrossFit 1300 Yoga
*** Atarim: CF and Open Gym: 1000,1100, 1200, 1300, 1400. Open Gym 1500-1600
***Please make sure you are signing up for classes on Mindbody in order to stay the most up to date on schedule changes during the holiday!***
***We are also operating with shorter Front Desk hours. If you are trying to reach us by phone, please leave a message with the answering service. Alternatively, you may email us at: telavivcrossfit@gmail.com. Thanks!***
Monthly Mobility:
https://www.youtube.com/watch?v=CsIEO3aevBU
Skill: Shoulder mobility drills
Strength Gymnastic Push:
1)Pike push ups 5*max reps 2)Negative HSPU 5×3
3)Partial HSPU 5xMax reps
4) Strict HSPU 5*8 (deficit if needed)
In team Of 2 complete: 15min AMRAP OF
P1: 400m run with 25/15kg plate
P2: AMRAP
3 Wall walks
5 HSPU/Pike Push ups
7 Box Jumps 60/50 cm
*Ask coach for scaling options