Posts

WOD 25/1/16

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
3 min Toes 2 bar

A) 16/12 Goblet squatV-ups
B) 30/20 kg bar – Knees 2 elbows
C) 40/25kg- T2B
D) 50/35kg- T2B

WOD 22/1/16

Mobility Warm Up:

 

January Programming:

https://crossfittelaviv.com/january-2016-programming/


Deadlift/Snatch
A) Deadlift 5×5 Weight from elements
B) Deadlift 5-5-5-5-5 add weight each set to failure
C) Hang Snatch 2x3x80% 2x2x90% 1×95%
D) Snatch 2x3x80% 2x2x90% 1×95%

Technique:

A+B) Power Snatch
C+D) Snatch Pull 5x2x110%

MetCon: 3 RFT
400 m RUN
15 Toes to bar
10 Snatch

A) V-ups – 20/15kg (Or KBS 16/12)
B) Knees 2 Elbows – 30/20kg
C+D) Rx’d – 42.5/30kg

WOD 21/1/16

Mobility Warm Up:

 

January Programming:

https://crossfittelaviv.com/january-2016-programming/


Gymnastic Push
1) 5xME Bench dips
2) 5×5-10 bar dips
3) 5×30 sec ring dip hold+ME bar dips
4) 5xME(5-10) ring dips add weight if needed

Technique: RMU

MetCon: For time
10-8-6-4-2 RMU
1-3-5-7-9 HSPU
(15 min time cap)

A) False grip ring rowHRPU
B) Close grip STRICT chin ups – PIke Push ups
C+D) Rx’d

WOD 20/1/16

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 DU
3 min ME OHS
4 min ME DU

A) 20/15 kg (ask coach for scaling options) – SU
B) 30/20 kg – DU
C) 42.5/30kg – DU
D) 50/35kg – DU

WOD 19/1/16

Mobility Warm Up:

 

January Programming:

https://crossfittelaviv.com/january-2016-programming/


Gymnastic Pull
1) 5xME False grip ring row
2) 5×5-10 Close grip chin ups
3) 5xME False grip C2R pull ups
4) 5xME Strict RMU

MetCon: In teams of 2 complete for time:

100 Pull ups
100 Dips
100 Toes 2 bar

*ask coach for scaling options.

WOD 18/1/16

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)
B) HRPU – Box jumps 60/50 cm – 60/40 kg deadlift
D) ring push upsBox jumps 60/50cm – 80/55 kg deadlift

WOD 14/1/16

Mobility Warm Up:

 

January Programming:

https://crossfittelaviv.com/january-2016-programming/


Gymnastic Push
1) 5xME Bench dips
2) 5×5-10 bar dips
3) 5×30 sec ring dip hold+ME bar dips
4) 5xME(5-10) ring dips add weight if needed

Technique: RMU

MetCon:
EMOM 10 min
– Complete as many as possible unbroken RMU in 30 sec, than 15 DU
If you missed the DU, count penalty 1DU=1Burpee, and perform them after the EMOM

1) False grip ring rowSU
2) Close grip chin upsDU
3) False grip C2R pull ups-DU
4) Rx’d

WOD 13/1/16

Mobility Warm Up:

 

January Programming:

https://crossfittelaviv.com/january-2016-programming/


 

Back Squat:
A) Back squat 5×5 weight from elements
B) Back squat 5-5-5-5-5 add weight each set to faiure
C+D) Back Squat 2x5x70% 3x3x80% 1RM

Technique: A+B hang Snatch
C+D: Snatch practice.

MetCon: 3RFT
400m run
21 Toes 2 bar
12 Snatches

A) V-ups– 20/15 kg bar (Ask coach for scaling options)
B) K2E-30/20 kg hang Snatch
C+D) T2B-42.5/30kg bar

WOD 12/1/16

Mobility Warm Up:

 

January Programming:

https://crossfittelaviv.com/january-2016-programming/


Strength: Gymnastic Pull
1) 5xME False grip ring row
2) 5×5-10 close grip chin ups
3) 5xME False grip C2R pull ups
4) 5xME Strict RMU

10 min Bar complex by coach’s prescription

MetCon: 21-15-9-6-3 reps of

Push ups
KB swings
Burpee

1) HRPU-12/8kg-burpee
2) Pike push ups-20/12kg-burpee
3) HSPU-24/16kg-burpee
4) HSPU-24/16 kg American swing-burpee

WOD 11/1/16

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 2-4-6…

A) 20/15 kg (ask coach for scaling options) – Step up 60/50 cm
B) 30/20 kg – 60/50 cm box jumps
C) 45/35 kg – 60/50 cm
D) 60/42.5 kg – 70/60 cm