If you are not happy with the results below please do another search
Mobility Warm Up: January Programming: https://crossfittelaviv.com/january-2016-programming/ Back Squat: A) Back squat 5×5 weight from elements B) Back squat 5x5x90% C+D) 2x3x80% 2x2x90% 1×95% Technique: A+B) Power Snatch C+D) 4 Rounds for quality: Snatch pull + Hang snatch + 2 OHS (70-85%) MetCon: In front of running clock 1 min ME OHS 2 min ME […]
Strength: Zarcher squat 5-5-5-5-5 *Increase weight each set to failure. Conditioning: In teams of two complete: 20 Fronts squats 50 Toes 2 bar 40 Front rack lunges 50 Toes 2 bar A) Goblet squats&lunges 16/12 kg- v-ups B) 30/20 kg barbell- Knees 2 elbows C+D) 42.5/30 kg barbell- toes 2 bar
**You can click on any of the hyperlinked movements below to see a video demonstration!** Strength: Back Squat A) Back Squat 5×5 weight from Elements. B) Back Squat 5*5*90%5RM C&D) Pause (3 sec) Back squat 5*3*70% Skill: Double Unders/Triple Unders MetCon: In front of the clock 2 min AMRAP Double Unders then perform 1 […]
***Don’t Forget to Sign Up for October Throwdown This Saturday!*** October 2015 Programming and Goals MOBILITY https://www.youtube.com/watch?v=L-EZQoww5Rc ATARIM & DIZENGOFF Crossfit experience: A) 0-3 months B) 3-8 months C) 8-18 months D) 18+ months Strength: A&B) Deadlift 5-5-5-5-5 (increase weight each set) C&D) Snatches 2-2-2-2-2 (increase weight each set) MetCon: […]
Atarim Strength: Legs & Pull (supersets) BackSquat: 0-1: 5×5 With weight from elements 2-6: 5×5 @ 90% of 5RM 6+: 1x5x70% 1x5x75% 1x5x80% 2x10x50% Pull (by athletes individual monthly goal): 5 sets BMU: MAX effort false grip pullup RMU: Max effort false grip chinup on rings 1AC/general strength: archer chinups on rings or progression then […]