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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) […]
Mobility Warm Up: February Programming: https://crossfittelaviv.com/february-2016-programming/ Back Squat: A) 5*5 weight from elements. B) 5*5*90% (5RM) C+D) 3*75%, 2*85%, 2*90%, 1*95%, +1*80% Skill: DU/TU MetCon: 21-15-9 reps for time of x2 DU Front squats A) SU – goblet squats 16/12kg B) DU – 30/20kg C) DU – 50/35kg D) DU – 70/45kg
Mobility Warm Up: February Programming: https://crossfittelaviv.com/february-2016-programming/ 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) them: 3 attempts to find 5RM… C+D) 5×70%, 3*75%, 3*80%, 2*2*85% MetCon: 15 min AMRAP ladder of 3 Front squats 3 T2B 6 Front squats 6 T2B 9 […]
Mobility Warm Up: February Programming: https://crossfittelaviv.com/february-2016-programming/ Strength: Squats/Cleans A) Back squat 5*5 weight from elements B) Front squat WU: 5*65% (5RM) 5*75% 5*85% (short period of resting between warm ups sets) then: 3 attempts to find 5RM… C) Hang clean 5*3*80% D) Clean 5*3*80% Technique: A+B) Front rack mobility Drills. C+D) Tempo (4-2-1) Front […]
Mobility Warm Up: February Programming: February 2016 Programming 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 […]
February 2016 Programming We started a new training cycle in February. It is very important that you know your weights and RMs in: Squats,Cleans,Snatch,Deadlift,Press. But more important that you follow relevant programming for your experience/ability: A: 0-3 months experience, B:3-8, C: 8-18, D:18+. Don’t mixed them cause one looks more fun or other looks “heavy” for […]
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 […]
Mobility Warm Up: January Programming: https://crossfittelaviv.com/january-2016-programming/ Squat/Clean: A) 5×5 Back Squat weight From elements. B) Establish 5 RM Front squat C) Establish 1RM hang clean D) Establish 1RM Clean. MetCon: in front of running clock 1 min Thrusters 1 min Toes 2 bar 2 min Thrusters 2 min Toes 2 bar 3 min Thrusters […]
Mobility Warm Up: January Programming: https://crossfittelaviv.com/january-2016-programming/ Squats/Clean A) Back Squat 5×5 weight from Elements B) Front Squat 5x5x90%5RM C) Hang Clean 2x3x80% 2x2x90% 1×95% D) Clean 2x3x80% 2x2x90% 1×95% MetCon: 20 min AMRAP 21 Push ups 15 Box Jumps 9 Deadlifts A) HRPU – step ups 60/50 cm – Russian KBS (AHAP with acceptable form) […]
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 […]