WOD 14/1/16

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Mobility Warm Up:

 

January Programming:

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

Gymnastic Push
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

Technique: RMU

MetCon:
EMOM 10 min
– Complete as many as possible unbroken RMU in 30 sec, than 15 DU
If you missed the DU, count penalty 1DU=1Burpee, and perform them after the EMOM

1) False grip ring row–SU
2) Close grip chin ups–DU
3) False grip C2R pull ups-DU
4) Rx’d

WOD 13/1/16

/in /by

Mobility Warm Up:

 

January Programming:

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

 

Back Squat:
 A) Back squat 5×5 weight from elements
B) Back squat 5-5-5-5-5 add weight each set to faiure
C+D) Back Squat 2x5x70% 3x3x80% 1RM

Technique: A+B hang Snatch
C+D: Snatch practice.

MetCon: 3RFT
400m run
21 Toes 2 bar
12 Snatches

A) V-ups– 20/15 kg bar (Ask coach for scaling options)
B) K2E-30/20 kg hang Snatch
C+D) T2B-42.5/30kg bar

WOD 12/1/16

/in /by

Mobility Warm Up:

 

January Programming:

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

Strength: Gymnastic Pull
1) 5xME False grip ring row
2) 5×5-10 close grip chin ups
3) 5xME False grip C2R pull ups
4) 5xME Strict RMU

10 min Bar complex by coach’s prescription

MetCon: 21-15-9-6-3 reps of

Push ups
KB swings
Burpee

1) HRPU-12/8kg-burpee
2) Pike push ups-20/12kg-burpee
3) HSPU-24/16kg-burpee
4) HSPU-24/16 kg American swing-burpee

WOD 11/1/16

/in /by

Mobility Warm Up:

 

January Programming:

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

Strength: Squats/Clean
A) Back Squat 5×5 weight from Elements
B) Front Squat 5-5-5-5-5 add weight each set to failure
C) Hang Clean 5x3x80%
D) Clean 5x3x80%

Technique:

A+B Hang Clean practice
C+D: Tempo Front Squat (4-2-1) 3x3x95% Clean

MetCon:
10 min AMRAP Ladder of
Hang Clean 2-4-6…
Box Jumps 2-4-6…

A) 20/15 kg (ask coach for scaling options) – Step up 60/50 cm
B) 30/20 kg – 60/50 cm box jumps
C) 45/35 kg – 60/50 cm
D) 60/42.5 kg – 70/60 cm

WOD 10/1/16

/in /by

Mobility Warm Up:

 

 

January Programming:

 

Strength

Barbell Push:
A) Strict Press 5×5 weight from elements.
B) Strict press 5-5-5-5-5 add weiht each set to failure
C) Push Press 5x3x90% 5RM
D) Jerk 5x3x80%

Tech:A+B Drop Snatch.
C+D: 4 rounds for quality

Hang snatch + OHS+Drop snatch (50-70%snatch)

MetCon:

21-15-9
Hang power snatch
Pull ups

A) 20/15 kg (ask coach for scaling options)- Jumping Pull ups
B) 30/20 kg- Pull ups
C) 42.5/30 kg- C2B pull ups

D) 60/40kg- C2B Pull Ups

WOD 9/1/16

/in /by

Mobility Warm Up:

 

Open Gym

 

TAFL League Event begins at 15:30

16:00 and 17:00 Open Gym will be held on the stage ONLY, please plan accordingly.

WOD 8/1/16

/in /by

Mobility Warm Up:

 

Strength: Deadlift/Snatch
A) Deadlift 5×5 Weight from elements
B) Deadlift 5x5x90% 5RM
C) Hang Snatch 5x3x70%
D) Snatch 5x3x70%

Technique: Snatch

A+B:Drop Snatch practice
C+D: 5 Rounds Snatch Pull (use straps) for quality 5x2x110% of Snatch


MetCon:

20-15-10
Wall ball
Power Clean

A) Wall ball + KB swing 12/16 kg
B) Wall ball + 30/20 kg power clean
C+D) Wall ball + 42.5/30 kg power clean

 

INTERMEDIATE

Stength: Deadlift

6x2x70%

*45-60 seconds rest between sets

 

Metcon:

15 Min AMRAP

10 OHS (50/35 kg)

15 T2B

20 Box Jumps (60/50 cm)

WOD 7/1/11

/in /by

Mobility Warm Up:

 

Strength:

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

Technique: Kipping RMU

MetCon: 12 min AMRAP

5 RMU
10 Push ups
15 Burpee

1) False grip ring row–HRPU–Burpee
2) Close grip chin ups-Pike PU-Burpee
3) False grip C2R Pull ups-HSPU–Burpee
4) RMU–HSPU–Burpee

WOD 6/1/16

/in /by

Strength:

Back Squat:
 A) Back squat 5×5 weight from elements
B) Back squat 5x5x90%5RM
C+D) 5x5x70% 1RM

Tech: A+B hang Snatch

C+D:
10 min EMOM
Snatch+OHS (for quality start from 70% Snatch add weight each min)

MetCon: 12-10-8 Reps of
Hang Snatch
OHS

A) Empty barbell / KB SDHP 20/12 (ask coach for scaling options)
B) 30/20 kg barbell
C) 42.5/30 kg barbell
D)50/35kg barbell.

WOD 5/1/16

/in /by

Strength:

Gymnastic Pull
1) 5xME False grip ring row
2) 5×5-10 close grip chin ups
3) 5xME F. grip C2R pull ups
4) 5xME Strict RMU

Bar COMPLEX
9 MIN EMOM
3 TOES 2 BAR
2 PULL UPS
1 C2B PULL UP

*Ask coach for scaling options

MetCon: 3 RFT
400 m run
25 KB swings
25 DU

A) 12/8 kg KB-SU
B) 16/12 kg KB-DU
C) 24/16 kg-DU
D) 24/16kg American swing-Unbroken DU (If you fail start DU Again)