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November 2015 Programming Mobility: 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 6*1+3*70% Jerk MetCon: 3RFT 400m Run 21 KB Sumo DL High Pulls 12 Push Ups A) 16/12kg-HRPU B)20/16kg-Ring Push ups C) 24/20g-HSPU D)32/24kg – Strict HSPU Intermediate: Complete at Open Gym, […]
Atarim and Dizengoff: Strength: Barbell Push A)Strict Press 5×5 weight from Elements. B) Establish 5RM Strict press. C) Establish 5RM Push press. D) Establish 1RM Jerk (from rack) MetCon: 12 min AMRAP: 5 Pull Ups 5 Push Ups 10 KB Clean&Jerk (aka long cycle perform 10 at each side) A) Jumping Pull ups-HRPU-16/12 kg B) […]
What is Olympic Weightlifting? Olympic weightlifting is the Olympic sport of weightlifting. Two lifts are contested: the Snatch and the Clean & Jerk. The lifts are a perfect expression of both technique and explosive strength, more than any other exercise in sport. Besides being used in the Olympics, the lifts commonly appear in Crossfit workouts […]
Pre class Mobility Atarim Strength: Legs & Pull Backsquat 0-1: 5×5 with weight from elements class 1-6: 5×5 Find new 5RM Wendler: Establish new 1RM Superset with personal pullup program then Metcon: 3 RFT 12 HC+Pushpress 50/35* 30 DU 12 burpee *min weight: 40/25, scale to swing & clapping pushup Intermediate Complete at open […]
Pre class Mobility https://www.youtube.com/watch?v=acWuLHd5Z6A&feature=youtu.be Atarim Strength: push 5 sets by personal program Metcon: Barbell Complex 10 Minutes For Quality 1 Clean 1 Front Squat 1 pushpress 1 Power Jerk/Split Jerk Add weight each round Dizengoff Strength: push 5 sets by personal program Technique: KB Clean & Jerk Metcon: 1 Arm long […]
Open gym: work on your weaknesses practice a skill and complete missed strength from past week then perform a metcon example skills to work on: Cleans, Double unders, kipping HSPU, Kipping ring dips, handstand walking. Intermediate: 18:00, Atarim. Independent part: Overhead+ankle mobility. Then Establish 3 RM overhead squat. Class: 18:00. […]
Open gym: work on your weaknesses practice a skill and complete missed strength from past week then perform a metcon – skills to work on: Cleans, Double unders, kipping HSPU, Kipping ring dips, handstand walking. – Strength from past week: 1 Arm chinup on rings or progression Backsquat* Bench press* Shoulder […]
Workout of the Day OPEN GYM: Complete Missed Strength from past week: – Strict press/Pushpress – Squats – Weighted Ring dips – Deadlift Practice Skills: – Clean – Jerk – Kipping Pullup – Double unders Do a metcon, ask your coach to recommend one open gym is a great opportunity to work out with friends […]
Atarim Warmup: 100 double unders Strength: Shoulder press 0-1: sets of 5 with weight from elements 2-6: 3×5 (add 2.5kg from last week) 6+: 1x3x80% 1x3x85% 1xMAXx90% Metcon: 1K Run 30 S2OH 60/40 100 DU Intermediate CrossFit (Atarim 19:00) Independent warmup. 15 min Establish max weight for Hang Clean+front squat+Jerk. MetCon: 30 Back […]
Workout of the Day OPEN gym all day come work on skills, complete missed strength from the past week, and do your mobility work. coaches will be available to recommend what to do Intermediate WOD 5 rounds (not for time) Power Clean+Thruster+jerk MetCon: “Elizabeth” 21-15-9 reps for time Clean 60/40 kg Ring dips Post your […]