Mobility Warm Up:
February Programming:
https://crossfittelaviv.com/february-2016-programming/
Strength:
Deadlift/Power clean.
A) 5×5 Deadlift with weight from elements.
B,C & D) Power clean 3-3-3-3-3, Start at 75% Clean and add weight each set
MetCon: 21-15-9 reps of
Squats
Box jumps
A) goblet squat 16/12 kg – 60/50cm
B) 30/20kg front squats – 60/50cm
C) 50/35kg front squats – 60/50cm.
D) 50/35kg OHS – 70/60cm.
Strength: Strict Press
Establish 5RM
*If you did it last week WU: 5×70%(5RM) 5*80% 5*90% then take your 5RM and perform 3 sets with max repetitions
Skill: Push press/ push jerk.
MetCon: 5 rounds for reps
ME S2OH
400 m run
A) 12/8kg kb
B) Push press 45/30kg
C) Push jerk 50/35kg
D) Push jerk 60/40kg
Mobility Warm Up:
February Programming:
https://crossfittelaviv.com/february-2016-programming/
Strength: Deadlift/Snatch.
A) Deadlift 5*5 with weight from elements.
B) Deadlift: WU: 5*65% (5RM) 5*75% 5*85% (short period of resting between warm ups sets) then: 3 attemps to find 5RM…
C) Hang Snatch establish 1RM.
D) Snatch establish 1RM.
MetCon: “D.G.” 10 min AMRAP OF
8 Toes 2 Bar
8 DB/KB Thrusters 16/12 kg
12 DB/KB walking lunges 16/12kg
*Ask coach for scaling options.
Mobility Warm Up:
February Programming:
https://crossfittelaviv.com/february-2016-programming/
Gymnastic push by ability:
1) 5*ME Bench Dips
2) 5*5-10 Bar dips
3) Ring dips 5×5-10
4)5*ME L-Ring dips
MetCon: ½ “Cindy” 10 min AMRAP OF
5 Pull ups
10 Push Ups
15 Air squats
*Ask Coach for scaling options.
OR (Intermediate)
½ “Mary” 10 min AMRAP
5 HSPU
10 Pistols
15 Pull ups
* NO SCALING ON THIS ONE, RX’D ONLY !!! If you can’t complete the Intermediate workout rx’d, perform “Cindy”
Mobility Warm Up:
February Programming:
https://crossfittelaviv.com/february-2016-programming/
Strength: Back Squat
A) 5*5 Weight from Elements.
B) WU: 5*65% (5RM) 5*75% 5*85% (short period of resting between warm ups sets) …Then 3 attemps to find 5RM…
C+D) WU Suggestion 8*50 %, 3*70%, 2*80%, 1*90%… Then 3 attempts to find 1RM
MetCon: In teams of two complete:
6 (3 each) rounds of
20 step ups
400m run
*Note While partner 1 is in the front rack position holding 60/40 kg, Partner 2 is performing the complex (use racks if needed).
A) Rx’d (ask coach for scaling if needed)
B) 12/8kg*2 KB weighted step ups
C) 16/10kg*2 step ups.
D) 24/20kg*2 step ups.
*Ask coach for scaling options.
Mobility Warm Up:
February Programming:
https://crossfittelaviv.com/february-2016-programming/
Gymnastic Pull by ability:
1) 5xME supine ring rows.
2) Tempo Pull ups 5×3 (start from the top, with your chin over th bar, hold 3 sec then slowly 3 sec go down)
3) Strict Pull ups 5×5-10 (add weight if needed)
4) L-Pull ups/chin ups 5xME
MetCon: “Ivan the Terrible”
For Time
90 Seconds Jump Rope
50 Lunges
50 Push-Ups
50 Sit Ups
90 Seconds Jump Rope
40 Lunges
40 Push-Ups
40 Sit-Ups
90 Seconds Jump Rope
30 Lunges
30 Push-Ups
30 Sit-Ups
90 Seconds Jump Rope
20 Lunges
20 Push-Ups
20 Sit-Ups
90 Seconds Jump Rope
10 Lunges
10 Push-Ups
10 Sit-Ups
*Note: On 90 sec Jump rope perform by ability: 1) SU, 2) DU, 3) TU.
25min Time cap.
Mobility Warm Up:
https://www.youtube.com/watch?v=Z5pbOllE9QE
February Programming:
https://crossfittelaviv.com/february-2016-programming/
Strength: squats/cleans
A) Back Squats 5*5 weight from elements.
B) Front squat WU: 5*65% (5RM) 5*75% 5*85% (short period of resting between warm ups sets) them: 3 attempts to find 5RM…
C) Find 1RM hang clean (WU Suggestion 3*70%, 2*80%, 1*90% Then 3 attempts to find 1RM)
D) Clean, same as C.
MetCon: In ront of running clock
1 min squats
1 min T2B
1 min Box Jumps
2 min Squats
2 min T2B
2 min Box Jumps
3 min squats
3 min T2B
3 min Box Jumps
A) G. squat 16/12kg-Vups-60/50cm step ups.
B) 30/20kg bar-K2E-60/50cm
C) 42.5/30kg bar-T2B-60/50cm
D) 60/40kg-T2B-70/60 cm
Mobility Warm Up:
https://www.youtube.com/watch?v=Z5pbOllE9QE
February Programming:
https://crossfittelaviv.com/february-2016-programming/
Strength Barbell Push:
A) Strict press 5*5 Weight from elements.
B) Strict Press WU: 5*65% (5RM) 5*75% 5*85% (short period of resting between warm ups sets) them: 3 attemps to find 5RM…
C) Push press: WU 5*65% (1RM) 3*75%, 1*85%. Then 3 attempts for new 1RM.
D) Jerk (from racks) Same as C.
MetCon: 20 min AMRAP
5 Bar MU
10 Push Press
15 Over the bar buprees
A) Pull ups/J pull ups-KB 12/8kg-burpee
B) C2B Pull ups-30/20kg bar- Over the bar burpee
C) Rx’d-42.5/30kg bar.
D) Rx’d 60/40kg bar.
Mobility Warm Up:
February Programming:
https://crossfittelaviv.com/february-2016-programming/
Strength: Deadlift/Snatch:
A) Deadlift 5*5 weight from elements
B) Deadlift 5*5*90% 5RM
C) Hang snatch 2*85%, 2*90%, 1*95%,
Hang snatch + OHS + 1*80%
D) Snatch 2*85%, 2*90%, 1*95%,
Hang snatch + OHS + 1*80%
Technique:
A+B: power snatch practice
C+D: Snatch Pull 5*2*110% Snatch
MetCon: 16-10-4 reps for time of
Hang snatch
OH lunge (steps)
A) KB swing 16/12kg + OH Lunge 20/10kg plate.
B) 30/20kg bar.
C) 42.5/30kg bar.
D) 60/40kg bar.
Mobility Warm Up:
February Programming:
https://crossfittelaviv.com/february-2016-programming/
L-Sit practice 10 min.
then..
Gymnastic push by ability:
1) 5*ME Bench Dips
2) 5*5-10 Bar dips
3) Ring dips 5×5-10
4)5*ME L-Ring dips
MetCon: 15 min Partner AMRAP
P-1 Plank hold
P-2 AMRAP
3 Pull ups
5 Push ups
7 Jumping Squats
*Ask Coach for scaling options