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Skill: Barbell snatch practice. (D athletes work on your snatch weakness by coach’s instructions) MetCon: “Death by” Power Snatch 10 min cap. *Weights by coach’s prescription. Rx’d Meet “Incredible Hulk” As Many Reps as Possible (AMRAP) in 20 minutes with the same weight on the barbell 5 Deadlifts (52.5/35 lkg) 5 Hang Power Cleans […]
Barbell Pull A)Deadlift 5*5 weight from elements B)Deadlift 5*70% (1RM); 3*80%; +2*85%; +4*60% C+D) Clean pull+Clean+Front squat *5*85% Skill: Truster Practice: MetCon: 9 min AMRAP Ladder of 2 Toes 2 Bar 2 Thrusters 4 4 6 6 … A) Sit ups-Wall balls B) K2E-30/20kg C) T2B-40/30kg D) T2B-50/35kg
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) Thruster practice 10 min. MetCon: Death by Thrusters (10min cap) A) Wall balls 20/12lb B) 30/20kg C) 45/30 kg D) 60/42.5kg ***BEAST MODE BW THRUSTER !!! S&A WOD Strength ME Pull Snatch […]
*** 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 […]
Monthly Mobility: https://www.youtube.com/watch?v=CsIEO3aevBU&feature=youtu.be Conventional Deadlift A) 5*5 with weight from elements B+) 5-5-3-3-1 (Start at 85% 5RM and then add weight each set) Skill: Squat clean A+B) Squat clean Practice C+D) 4 rounds not for time (60-90 sec rest) Power clean+Hang squat clean+front squat@75% Clean MetCon: 7min AMRAP 7 power cleans 7 push press […]
Skill: squat clean (10 min as a warm up) Strength: Deadlift/ clean A) Deadlift 5×5 with weight from elements B+)5*Clean+2 Front squats (75% clean) MetCon: “Elizabeth” 21-15-9 reps of Cleans 60/42.5 kg Ring dips *Ask coach for scaling options, S&A WOD Floor press 3-3-3-3-3 Deficit push ups 4*8-10 (drop set if needed) One arm […]
Monthly Mobility: https://www.youtube.com/watch?v=CsIEO3aevBU&feature=youtu.be Strength: Gymnastic push by ability. 1) 5*ME Bench dips 2) 5*ME Bar dips 3) 5*5-10 Ring dips (add weight if needed) Skill:Wall wallks MetCon: In teams of 2 complete 200m Partner carry (sandbag carry) 30 wall walks 1k run (both parnters have to cross the finish line at the same time)!!! […]
Monthly Mobility: https://www.youtube.com/watch?v=CsIEO3aevBU&feature=youtu.be Strength: Strict press Establish 5RM! Skill: Thruster/ Thruster efficiency. MetCon: “Fran” 21-15-9 Thrusters 42.5/30kg Pull ups. *12 min time cap *Ask Coach for scailing options S&A WOD: MESkwaat High bar back squat 2-2-2-2-2-2 (aim to heavy double) Front squat 4*6-8 Bent over row 3*10 Banded good mornings 100 reps
Monthly Mobility: Strength: Back Squat WU: 5×70%(5RM) 5*80% 5*90% then take your 5RM and perform 3 sets with max repetitions MetCon: “Air Force” For Time 20 Thrusters (42.5/30kg) 20 Sumo Deadlift High-Pulls (42.5/30kg) 20 Push Jerks (42.5/30kg) 20 Overhead Squats (42.5/30kg) 20 Front Squats (42.5/30kg) Athlete must do 4 burpees at the beginning of […]
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 […]