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Strength: Strict Press A) 5×5 with weight from elements B+) WU: 5*70% (5rm) 5*80% 5*90% Then 3 sets of max reps! with 5RM (weight) Skill: Push press Push jerk MetCon: For Time 30 S2OH 20 Toes 2 bar 30 Pull ups 20 Buree A) 12/8kg kb (reps in each hand) – Vups-J.pull ups B) […]
Monthly Mobility: https://www.youtube.com/watch?v=CsIEO3aevBU&feature=youtu.be Strength: Deadlift/Sumo Deadlift. *If conventional deadlift was done on Monday perform sumo. WU: 5×70%(5RM) 5*80% 5*90% then take your 5RM add 10kg and perform 3 sets with max repetitions Skill:Clean& Push press/Jerk MetCon: 15-12-9 reps for time of Squat Cleans S2OH A) Goblet Squats-KB push press 16/12kg B) 30/20kg C) 40/30kg […]
Monthly Mobility: Strength: Deadlift/Sumo Deadlift. *If conventional deadlift was done on Monday, perform sumo. WU: 5×70% (5RM), 5*80%, 5*90%, then take your 5RM add 5kg and perform 3 sets with max repetitions Skill: Clean & Push press/Jerk MetCon: “Grace” 30 reps for time of C&J 60/42.5kg S&A WOD Speed Press Floor press 9*3 MetCon:”JT” FOR […]
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 […]
January 2016 Programming We started I new training cycle in January. 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 […]
**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 5-5-5-5-5 add weight each set to failure C+D) Back Squat 3*75%, 2*80%,1*85% 1*90% 1*95% 1RM Mobility technique: 4 sets for quality Sotts press – 10 reps (add […]
November Programming Mobility: **You can click on any of the hyperlinked movements below to see a video demonstration!** Strength: Barbell Push A) Strict Press 5*5 Weight from elements B) Strict Press 5*5*90%5RM C) Push press 5*5*90%5RM D) Clean+Jerk 3*1+3*75, % 3*1+2*80% Jerk Tech: A+B 10 min Kipping HSPU Practice C+D Death by HSPU for 10 […]
November Programming: https://crossfittelaviv.com/november-2015-programming/ Mobility: https://www.youtube.com/watch?v=jo1AU6-Y0ZU **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 5-5-5-5-5 *increase weight each set to failure C+D) Back Squat 1*5*75%, 2*3*80%, 2*2*85% 1RM Technique: barbell snatch MetCon: […]
November Program Mobility Strength: Barbell Push A) Strict Press 5*5 Weight from elements B) Strict Press 5-5-5-5-5* *Increase weight each set to failure C) Push press 5-5-5-5-5* *Increase weight each set to failure D) Clean+Jerk 3*1+3*70, % 3*1+3*75% Jerk Skill: Kipping/Butterfly Pull ups MetCon: 9 min AMRAP 3 HSPU 5 Pull Ups 7 […]
We started I new training cycle in November. It’s very important that you know (you should) your weights and RMs in: Squats,Cleans,Snatch,Deadlift,Press. But more important that you follow relevant programming: 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 you, train strict to […]