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Strength: Barbell Pull A) Deadlift 5*5*5RM B) Deadlift Establish 10RM (TOUCH&GO AREN”T PERMITTED) C) Snatch Grip Deadlift establish 10RM D) Snatch Pull ( Quality accent, use straps ) Establish 10 RM. MetCon: 5RFT 20 Jumping Lunges 10 Goblet Squats 200m run A) 12/8kg B) 16/12kg C) 24/16kg D) 32/20kg D+) 24kg*2 front rack/24kg.
Skill: KB American swings & DU Practice. MetCon: In Front of running clock perform 5 rounds for reps 1min ME Row (cal) 1min ME American Swings 24/16kg 1min ME Double unders 1min ME OH Lunge 25/15kg 1min ME Sit ups 1min Rest! ————– Olympic Weightlifting Snatch (no straps!)2x3x70% 3x3x80% 2x2x90% Clean & jerk 2×2+2×70% […]
Skill: Barbell Snatch Practice 20 min. MetCon: 20min AMRAP ladder of 1 Snatch 2 Pull ups 2 Snatches 3 Pull Ups 3 Snatches 4 Pull ups Etc…. A) Ask coach for specific Instructions B) 30/20kg- Pull ups by ability. C) 42.5/30kg- Pull ups D) 50/35kg- C2B Pull Ups —————- Rx’d Meet 10:00. As Many […]
Strength: Sott’s Press (by ability) 5*6-8 (quality) Skill: Power Snatch MetCon: “Isabel” 30 reps of snatch 60/42.kg —————– Rx’d meet Same like regular class “Isabel” 30 reps of snatches 60/42.5(35) kg. S&A WOD Speed Squat Back Squat 9*4*50-70% ME MetCon: 21-15-9 reps of Twin KB Swing Front KB Rack Squats *After each round perform […]
Strength: Back Squat/Deadlift+ Handstand by personal Program. A) Deadlift 5*5 weight from elements B) Back Squat 5*5*90% 5RM. C+D) Clean Pull 6*3*110% Clean (Or ask coach for specific instructions) MetCon: In teams of 2 perform for time 150 Wall balls P1- Wall balls P2- Deadlift hold 100/70kg (or ask coach for specific instructions) *ask […]
Strength: Pullups *follow program prescribed by coach. MetCon: “Happy birthday Courtney” 5RFT 15m HS walk 5 Squat Snatches 60/40kg 3 Strict RMU *Ask coach for scaling options. S&A WOD SPEED PRESS Pause (3sec) Bench press 8*3*50-70%ME MetCon: I go you go 20 min AMRAP 20 Clapping Push ups 200 m Front Rack carry
Skill: Power Clean. MetCon: “The chief is dead” AMRAP in 24 minutes5 Cycles of 4 Minutes Each 3 Power Cleans (60/42.5kg) 6 Push-Ups 9 Air Squats 12 Deadlift Rest 1 Minute Between Each 4-Minute Cycle Complete as many rounds as possible (AMRAP) in 4 minutes, then rest 1 minute. Start each 4-minute cycle where […]
Strength: A) Deadlift 5*5 weight from elements B) Back squat 5*5* 90% 5RM C+D) Deadlift 8*2* 60-80% 2RM MetCon: In front of running clock 2min KB Swings 3min Strict Pull ups 4min KB Goblet Squats 5 min Srtict Pull ups * Ask coach for pull ups scailing options. A) 16/12kg KB. B) 20/16kg KB. […]
Skill: Squat Clean. MetCon: 20min AMRAP “Christina” 9 Pull-ups9 Squat Cleans (42.5/30kglbs) 9 Kettlebell Swings (24/16kg) 9 Toes-to-Bar 9 Push Press (42.5/30kg) 9 Burpees S&A WOD Speed squat Tempo back squat (7-2-1l 10*1*50-70%ME MetCon: in teams of 2 complete for time 5 rounds 20 Double kb russian swings 50m Front rack kb carry Rx’d […]
***No Gymnastics Class. All evening Dizengoff classes will be CrossFit ***Please make sure you are signing up for classes on Mindbody in order to stay the most up to date on schedule changes during the holiday!*** ***We are also operating with shorter Front Desk hours. If you are trying to reach us by phone, please […]