WOD

Mobility Warm Up:

 

February Programming:

https://crossfittelaviv.com/february-2016-programming/

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Strength:
A) Deadlift 5*5*weight from elements
B) Deadlift 5*5*90%5RM
C) Hang Snatch 5*3*70%
D) Snatch 5*3*70%

Skill: A+B Snatch practice
C+D: Snatch Pull 5x3x105% Snatch

MetCon: In Front Of running clock

1 min power snatch
2 min T2B
3 min DU
2 min Power snatch
3 min T2B
4 min DU

A) SDLHP 16/12 kg – V-ups – SU
B) 30/20 kg- K2E – DU
C) 42.5/30kg – T2B – DU
D) 50/35kg – T2B– Unbroken DU

Mobility Warm Up:

 

February Programming:

 

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Back Squat:
A) 5*5 weight from elements.
B) 5*5*90% 5RM
C+D) 2x5x70%, 3×3*75%

MetCon: 20 min AMRAP
30 DU
15 T2B
10 Squats

A) SU – V-ups – Goblet squat 16/12kg
B) DU – K2E – front squats 30/20kg
C) DU – T2B – 50/35kg front squats
D) DU – T2B – OHS 50/35kg

Strength: Squats/Cleans

A) Back squat 5*5 weight from elements
B) Front Squat 5*5*90% 5RM
C) Hang clean 5*3*70%
D) Clean 5*3*70%

Skill:

A+B: Front Rack Mobility Drills.
C+D: 3×3 Tempo (4-2-1) Front Squat 102.5% of Clean

MetCon: 21-15-9 Reps for time
Front Squat & HSPU

A) Goblet squat 16/12 – HRPU
B) 30/20kg – Pike push ups
C) 42.5/40kg – HSPU
D) 60/40kg – Def.(20kg plate) HSPU

Mobility Warm Up:

 

 

January Programming:

https://crossfittelaviv.com/january-2016-programming/

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Technique: 10 min Ring MU Practice.
Then…

Gymnastic Push by ability:
1) 5xME Bench dips
2) 5×5-10 bar dips
3) 5×30 sec ring dip hold+ME bar dips
4) 5xME(5-10) ring dips add weight if needed

MetCon: 13.3 Open
12 min AMRAP

150 Wall balls
90 DU
30 RMU

*Ask coach for scaling options